Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

5 Roll and Reach

10 Box Step Ups

10 Sit Ups

5 Muscle Cleans (empty bar)

2 Power Cleans (empty bar)

2. Workout Prep

3 sets:

5/4 Calorie Ski (build in pace)(or Row)

2 Box Jumps (build in height)

2 Power Cleans (build in weight)

Workout

Apple Chai Latte (2 Rounds for time)

Freedom (RX’d)

Teams of 2

2 Sets

100/80 Calorie Ski Erg (OR Row)

50 Box Jumps (30/24)

30 Power Cleans (185/125)

-rest 6:00 between sets-

(KG conv: 85/57.5 PC)

Independence

Teams of 2

2 Sets

80/64 Calorie Ski Erg (OR Row)

50 Box Jumps (24/20)

30 Power Cleans (155/105)

-rest 6:00 between sets-

(KG conv: 70/47.5 PC)

Liberty

Teams of 2

2 Sets

60/48 Calorie Ski Erg (OR Row)

50 Box Step Ups (24/20)

30 Dumbbell Power Cleans (moderate)

-rest 6:00 between sets-

Target time each set: 12-14 minutes

Time cap each set: 16 minutes

Strength/Accessory

Mayhem Mini-Pump –Upper Body Anterior (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

* 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.
Resistance Band Chest Fly High to Low

Barbell Drag Curls