Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row (build in pace)

-into-

7:00 AMRAP

5 Up Downs

5 Inchworms

5 Roll and Reach

25ft Walking Lunge

2. Workout Prep

2 sets: With partner

20-second Row

-build in pace, practice transitioning on and off the rower-

Workout

Bedtime Stories (Time)

Freedom (RX’d)

Teams of 2 (1:1)

12 sets (each)

250/200m Row

* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).

Independence

Teams of 2 (1:1)

12 sets (each)

200/175m Row

Liberty

Teams of 2 (1:1)

12 sets (each)

175/150m Row

Target time each set: 50-60 seconds

Time cap each set: 65 seconds

Strength/Accessory

Mayhem Mini-Pump – Core (Checkmark)

3 Rounds

8 Single Arm Overhead Kettlebell sit-ups (left/right)

-rest 30 seconds-

8 Around the Worlds (each side)

-rest 30 seconds-

30 yd KB Front Racked/Overhead Carry (left/right)

* 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.
Single Arm Kettlebell Overhead Sit Up

Around the Worlds

KB Front Racked/ Overhead Carry

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Calf & Big Toe Stretch

10x 5 Second Cobra

1 Minute Quardruped Forearm Stretch

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.
Calf & Big Toe Stretch

Cobra

Quardruped Forearm Stretch