Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row

-into-

10:00 AMRAP

10 Roll and Reach

10 Banded Presses

10 Banded Good Mornings

10 Deadbugs

5 Suitcase Deadlifts (each)

5 Pike Push Ups

2. Workout Prep

3 Sets:

5/4 Calorie Row

3 Deadlifts (build in weight)

3 Handstand Push Ups

Workout

“Leftovers are for quitters” (Time)

Freedom (RX’d)

Teams of 2

50/40 Calorie Row

50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)

50/40 Calorie Row

50 Deadlifts (225/155)

50/40 Calorie Row

50 Handstand Push Ups (OR 30 Strict Handstand Push Ups)

50/40 Calorie Row

(KG conv: 102.5/70 DL)

Independence

Teams of 2

50/40 Calorie Row

40 Handstand Push Ups (OR 20 Strict Handstand Push Ups)

50/40 Calorie Row

50 Deadlifts (185/125)

50/40 Calorie Row

40 Handstand Push Ups (OR 20 Strict Handstand Push Ups)

50/40 Calorie Row

(KG conv: 85/57.5 DL)

Liberty

Teams of 2

40/32 Calorie Row

50 Dumbbell Push Press (light)

40/32 Calorie Row

50 Dumbbell Deadlifts (light)

40/32 Calorie Row

50 Dumbbell Push Press (light)

40/32 Calorie Row

Target time: 20-23 minutes

Time cap: 25 minutes

Strength/Accessory

Mayhem Mini-Pump –Arms and Core (Checkmark)

4 rounds:

10 Diamond Pushups @ moderate RPE 7

-rest 30 seconds-

10 Standing KB Crush Grip French Press @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Barbell Curl @ moderate weight 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.
Diamond Pushups

Standing KB Crush Grip French Press Standing Barbell Curl