Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warmup or Banded 7s

-into-

10 min AMRAP

30-sec row (easy)

30-sec row (mod)

30-sec row (hard)

10-sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Tempo Bench Press (Empty Bar)(3 sec down)

2. Workout Prep

With Partner

3 sets

5/4 Calorie Ski (each)

2 Strict Handstand Push Ups (each)

3 Bench Press (each/build in weight)

Workout

Spooky, Scary Skeletons (Time)

Freedom (RX’d)

Teams of 2

50-40-30-20-10

Calorie Air Bike

Handstand Push Ups

Bench Press (135/85)

Women Calories: 40-32-24-16-8

(KG conv: 60/37.5 BP)

Independence

Teams of 2

50-40-30-20-10

Calorie Air Bike

Handstand Push Ups

Bench Press (95/65)

(KG Conv: 42.5/30)

Liberty

Teams of 2

30-25-20-15-10

Calorie Air Bike

Dumbbell Push Press (light)

Dumbbell Bench Press (light)

Target time: 18-20 minutes

Time cap: 25 minutes

Strength/Accessory

Core Work (Checkmark)

4 Rounds

30 Flutter Kicks (each side)

-rest 30 seconds-

30-45 sec Weighted Forearm Plank (moderate-light weight)

-rest 30 seconds-

30-45 sec Single Arm Overhead Dumbbell Hold (each side)

* Rest 2 minutes between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Flutter Kicks

Weighted Forearm Plank