Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo + Banded 7s

-into-

8:00 AMRAP

5 Up Downs

5 Front Squats (empty bar)

5 Push Press (empty bar)

10 Ring Rows

5 Kip Swings

2. Workout Prep

3 sets:

2 Bar Facing Burpees

2 Thrusters (build in weight)

4 Pull Ups

Workout

Chips and Salsa (3 Rounds for time)

Freedom (RX’d)

3 sets:

12 Bar Facing Burpees

12 Thrusters (95/65)

24 Pull Ups

12 Thrusters (95/65)

12 Bar Facing Burpees

-rest 3:00 between sets-

(KG conv: 42.5/30)

Independence

3 sets:

10 Bar Facing Burpees

10 Thrusters (75/55)

20 Pull Ups

10 Thrusters (75/55)

10 Bar Facing Burpees

-rest 3:00 between sets-

(KG conv: 35/25)

Liberty

3 sets:

8 Up Downs

8 Dumbbell Thrusters (light)

16 Jumping Pull Ups

8 Dumbbell Thrusters (light)

8 Up Downs

-rest 3:00 between sets-

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Overall time cap: 24:00

Acccessory

Accessory (Weight)

Accumulate 4 minutes of a farmer hold at a challenging weight

-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash

1 Minute Band Wrist Mobilization

4x 5 Quad Foam Rolling (each leg)

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.
Posterior Shoulder Smash

Band Wrist Mobilization

Quad Foam Rolling