Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm-Up

-into-

8:00 AMRAP

30-second Air Bike

25ft Lizard Crawl

5 Front Squats (Empty Bar – Build Across)

3 Burpees

6 Lateral Bar Hops

2. Workout Prep

3 sets: (with partner)

5/4 Calorie Bike (each)

3 Front Squats (build in weight)

2 Synchro Bar Facing Burpees

Workout

Rainbow Road (Time)

Freedom (RX’d)

Teams of 2

150/120 Calorie Air Bike

100 Front Squats (135/95)

50 Synchro Bar Facing Burpees

(KG conv: 60/42.5 FS)

-Repeat from Nov 26, 2022

Independence

Teams of 2

120/100 Calorie AIr Bike

100 Front Squats (95/65)

40 Synchro Bar Facing Burpees

(KG conv: 42.5/30 FS)

Liberty

Teams of 2

100/80 Calorie Bike Erg or 75/60 cal Air Bike

100 Dumbbell Front Squats (light)

30 Synchro Up Downs

Target time: 21-23 minutes

Time cap: 30 minutes

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 Dumbbell Strict Press @ Moderate weight – maintain control and quality RPE 7

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Ring Y Raise @ 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.
Dumbbell Strict Press

Weighted Hip Thrusts

Ring Y Raise