Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

25ft Lizard Crawl

10 Dynamic Air Squats

-into-

8:00 AMRAP

4 Burpee Box Step Ups

10 Deadbugs

3 Back Squat (Build in weight)

2. Strength

3 sets x 3 Back Squats (85-90%)

-Complete a set every 2:45-

3. Workout Prep

2 sets:

5 Wall Balls

2 Burpee Box Jump Overs

Strength Accessory

Back Squat

3 sets x 3 Back Squats (85-90%)

-Complete a set every 2:45-

Workout

50 First Dates (8 Rounds for time)

Freedom (RX’d)

4 sets:

30 Wall Balls (20/14)

-2:00 recovery Air Bike between sets-

-straight into-

4 sets:

15 Burpee Box Jump Overs (24/20)

-2:00 recovery Air Bike between sets-

(KG conv: 9/6 WB)

Score is for the “working” part of each set and does not include the active recovery time.

Independence

4 sets:

30 Wall Balls (14/10)

-2:00 recovery Air Bike between sets-

-straight into-

4 sets:

15 Burpee Box Jump Overs (20/16)

-2:00 recovery Air Bike between sets-

(KG conv: 6/4 WB)

Liberty

4 sets:

20 Wall Ball Thrusters (light)

-2:00 recovery Air Bike between sets-

-straight into-

4 sets:

10 Up Down Box Step Ups (24/20)

-2:00 recovery Air Bike between sets-

Target time each set:

Wall Balls: 50-60 seconds

Burpees: 75-90 seconds

Time cap each set:

Wall Balls: 1:15

Burpees: 2 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 8 Bretzel

1 Minute Couch Stretch

15 Bootstrappers

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.
Bretzel

Couch Stretch

Bootstrappers