Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

20-second Single Leg Glute Bridge hold (each)

10 Hollow Rocks

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

2. Strength

4 sets x 4 Deadlifts (85%)

-Complete a set every 2:30-

3. Workout Prep

2 sets:

50m Run (build in pace)

3 V-Ups

Strength/Accessory

Deadlift

4 sets x 4 Deadlifts (85%)

-Complete a set every 2:30-

Workout

Superstition (5 Rounds for reps)

Freedom (RX’d)

5 sets

2:00 AMRAP

200m Run

Max V-Ups

-Rest 1:00 between sets-

Independence

No Change to Workout

Liberty

5 sets

2:00 AMRAP

150m Run

Max Sit Ups

-Rest 1:00 between sets-

Target number of Reps each set: 20+ reps

Minimum number of Reps each set before scaling: 15 reps

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Ring Lat Stretch

2x 10 Seated External Rotations (each side)

2x 10 Shoulder Extension Bridges

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Lat Stretch

Seated External Rotations

Shoulder Extension Bridges