Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Every minute (7:00)

2 Sandbag Deadlifts (lights) (or DB Deadlifts)

4 Box Step Ups

6 Up Downs

-Adjust so athletes finish under 50 seconds

2. Workout Prep

2 sets: (with partner/ build in weight)

10m Sandbag Carry (each) (or DB Front Rack Carry)

5/4 Calorie Row (each)

10ft Synchro Walking Lunge

Workout

“Turkey & Touchdowns” (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

AMRAP 30 Minutes

300ft Sandbag Carry (100/70) (Or Dumbbell Front Rack Carry 50s/35s)

50/40 Calorie Air Bike

300ft Synchro Lunge Walk

(KG conv: 45/32.5 SB, 22.5/15 DBs)

Liberty

Teams of 2

AMRAP 30 Minutes

200’ Dumbbell Front Rack Carry (light)

30/24 Calorie Air Bike

20’ Synchro Box Step Ups (20)

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3 rounds

Cooldown/Mobility

Mobility (No Measure)

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

15 Bootstrappers

1 Minute Supine Twists

2×10 Seated External Rotations

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.
Bootstrappers

Supine Twists

Seated External Rotations