Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into

8:00 AMRAP

10 Roll and Reach

10 Cossack Squats

5 Kip Swings

3 Inch Worms

3 Back Squats (empty bar – build in weight)

2. Strength

6 sets x 2 Back Squats (80%)

-Every 1:30-

3. Workout Prep

3 sets:

5/4 Calorie Ski (Build in pace)

3 Toes to Bar

3 Power Snatch (Build in weight)

Strength/Accessory

Back Squat

6 sets x 2 Back Squats (80%)

-Every 1:30-

Workout

Koopa Troopa Beach (5 Rounds for time)

Freedom (RX’d)

5 sets (Every 4:00)

18/14 Calorie Ski (or Row)

12 Toes to Bar

6 Power Snatch (135/95)

(KG conv: 60/42.5 PS)

Independence

5 sets (Every 4:00)

16/13 Calorie Ski (or Row)

10 Toes to Bar

6 Power Snatch (115/80)

(KG conv: 52.5/35 PS)

Liberty

5 sets (Every 4:00)

10/8 Calorie Ski (or Row)

10 Hanging Knee Raises

10 Dumbbell Snatch (light)

Target time each set: 1:50-2:15

Time cap each set: 2:30

Cooldown/Mobility

Mobility (No Measure)

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

2 Minute Bench Stretch for Lats

10x 5 Second Cobra

2x 10 Down Dog

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.
Bench Stretch for Lats

Cobra

Down Dog