Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

45-second Air Bike

10 Plate Hops

10 Alternating V-Ups

3 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

10 Banded Good mornings

2. Workout Prep

3 sets:

5/4 Calorie Air Bike (build in pace)

1x50ft Shuttle Run

2 Power Cleans (build in weight)

Workout

Most Wonderful Time of the Year (AMRAP – Rounds and Reps)

Freedom (RX’d)

21:00 AMRAP

18/14 Calorie Air Bike

9x50ft Shuttle Run

3 Power Cleans (185/125)

(KG conv: 85/57.5 PC)

* Each shuttle run rep is 25 feet down + 25 feet back.

Independence

21:00 AMRAP

15/12 Calorie Air Bike

9x50ft Shuttle Run

3 Power Cleans (155/105)

(KG conv: 70/47.5 PC)

Liberty

21:00 AMRAP

12/10 Calorie Air Bike

8x50ft Shuttle Run

6 Dumbbell Power Cleans (light)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5

Gymnastics

Weighted Strict Pull-ups (Weight)

5×3 Weighted Strict Pull-ups

Build in weight through each set if able, working up to a max 3-rep for the day.

Other options:

* 5×3 Unweighted Strict Pull-ups or Chin-ups

* 5×3 Elevator Pull-ups (band horizontal under feet, attached to rig)

* 5×3 Ring Rows (increase the level of difficulty each set by standing more upright)

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

1 Minute Couch Stretch (each side)

2x 10 Reverse Leg Raises (each side)

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.
Dorsiflexion Matrix

Couch Stretch

Reverse Leg Raises