Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

1:00 Machine

10 Cossack Squats

4 Inchworms

6 Step Back Lunges

8 Single Arm Dumbbell Bench (each)

2. Workout Prep

2 sets:

10ft Single Dumbbell Walking Lunge (Set 2, use two dumbbells)

5 Dumbbell Bench (build in weight)

Workout

Fish and Chips (2 Rounds for time)

Freedom (RX’d)

3 Rounds

100ft Single Dumbbell Walking Lunge (1×35/25)

30 Dumbbell Bench Press (2×35/25)

-rest 5:00-

3 Rounds

50ft Double Dumbbell Front Rack Walking Lunge (2×50/35)

15 Dumbbell Bench Press (2×50/35)

(KG conv: 15/10 for part A, 22.5/15 for part B)

* In Part A, the DB can be held on the shoulders, in the “front rack,” or any desired hold that keeps a hand in contact with the DB at all times while lunging. In Part B, the DBs must be held in a front rack.

Independence

3 Rounds

100ft Single Dumbbell Walking Lunge (25/15)

30 Dumbbell Bench Press (25s/15s)

-rest 5:00-

3 Rounds

50ft Double Dumbbell Walking Lunge (35s/25s)

15 Dumbbell Bench Press (35s/25s)

(KG conv: 10/7.5 for part A, 15/10 for part B)

Liberty

3 Rounds

50ft Walking Lunge

20 Dumbbell Bench Press (light)

-rest 5:00-

3 Rounds

50ft Single Dumbbell Walking Lunge (light)

10 Dumbbell Bench Press (light)

Target time and cap:

Workout 1: target sub 7, cap 9

Workout 2: target sub 7, cap 9

Overall time cap: 23:00

Gymnastics

Core Test (AMRAP – Reps)

Choose your destiny:

Option A: One max set of toes to bar.

Option B: Max plank hold (on forearms). Modify to knees or scale up by adding a weight to your back.

Score is number of toes to bar achieved or number of seconds for the plank hold. Note which option you chose in your comments.

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Barbell Forearm Stretch

2x 1 Minute Pec 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.
Barbell Forearm Stretch

Pec Stretch