Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm-Up

-into-

8:00 AMRAP

1:00 Bike

10 Walking Lunges

3 Inchworms

10 V-Ups

2. Workout Prep

3 sets:

5/4 Calorie Bike (build in pace)

10ft Front Rack Walking lunge (build in weight)

Workout

The Amazing Race (5 Rounds for time)

Freedom (RX’d)

Teams of 2

5 sets: (each/1:1)

20/16 Calorie Air Bike

50ft Front Rack Walking Lunge (75/55)

(KG conv: 35/25)

Independence

Teams of 2

5 sets: (each/1:1)

16/13 Calorie Air Bike

50ft Front Rack Walking Lunge (55/45)

(KG conv: 25/20)

Liberty

Teams of 2

5 sets: (each/1:1)

12/10 Calorie Air Bike

25ft Single Dumbbell Walking Lunge (light)

Target time each set: 2:00 – 2:30

Time cap each set: 3:00

Strength/Accessory

Accessory (Weight)

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.

* 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.)

20x Shoo the Cat

1 Minute Cat Cow

2x 15 Side Lying Rotations (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.
Shoo the Cat

Cat Cow

Side Lying Rotations