Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

8:00 AMRAP

30-second Machine

5 Up Downs

10 Box Step Ups

5 Single Dumbbell Thrusters (each)

2. Workout Prep

2 sets:

4 Wall Balls

2 Burpee Box Jump Overs

Workout

This is Halloween (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP

10-20-30-40-50…

Wall Balls (20/14)

5-10-15-20-25

Burpee Box Jump Overs (24/20)

(KG conv: 9/6 WB)

Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Independence

15:00 AMRAP

10-20-30-40-50…

Wall Balls (14/10)

5-10-15-20-25

Burpee Box Jump Overs (20/16)

(KG conv: 6/4 WB)

Liberty

15:00 AMRAP

5-10-15-20-25

Wall Ball Thrusters (light)

Up Down + Box Step Up (20/16)

Target number of Rounds: Into the round of 50 Wall Balls

Minimum number of Rounds: Round of 40 Wall Balls
This is a repeat from October 30th. It’s the retest after our 8-week wall ball/burpee progression. Crush it!

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

3-4 Rounds, time permitting

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

-rest 30 seconds-

10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Plate Front 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.
Weighted Hip Thrusts

GHD Hip Raise/Extension

Plate Front Raise

Supermans

Cooldown/Mobility

Mobility (No Measure)

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

2x 30 Seconds Pigeon Stretch Drops

15 Bootstrappers

1 Minute Calf & Big Toe Stretch

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.
Pigeon Stretch Drops

Bootstrappers

Calf & Big Toe Stretch