Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

10 Banded Pull Aparts

5 Bench Press (build in weight)

10 Sit Ups

10 Box Step Ups

2. Workout Prep

2 sets:

5/4 Calorie Machine

2 Bench Press

-practice transitioning on and off machines

Workout

4.40 Challenge Workout (Time)

Freedom (RX’d)

Teams of 2

440 calories on any machine

*Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35))

**Start with the Machine

(KG conv: 85/50 Bar or 22.5/15 DBs)

Independence

Teams of 2

440 calories on any machine

-Every 3:00 perform 4 Bench Press (155/95) or 8 Push-ups or 8 Dumbell Bench (2×50/35)

(KG conv: 70/42.5 Bar or 22.5/15 DBs)

Liberty

Teams of 2

220 calories on any machine

-Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups

Target time: Sub 40 minutes

Time cap: 50 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

-rest 30 seconds-

12 Standing DB Lateral Raise @ moderate weight – maintain quality

-rest 30 seconds-

10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality

-rest 30 seconds-

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-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.
Standing DB Lateral Raise

Single Dumbbell Waiter Hold Curl

Standing KB Crush Grip French Press