Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

2 sets (with partner)

100m Run (at workout pace)

3 Synchro Burpees

Workout

4.40 Challenge Workout #2 Option 1 (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

44:00 AMRAP

800m Run (together)

40 Synchro Burpees

* If unable to run, sub a 2000/1700m Row, shared between partners.

Scoring: every 100m Run or Row = 1 rep

Independence

No Change to Workout

Liberty

Teams of 2

30:00 AMRAP

400m Run (together)

20 Synchro Up Downs

No Target Score, Just Move and Have Fun.

4.40 Challenge Workout #2 Option 2 (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

AMRAP 40 Minutes

400m Run

40 Burpees

400m Run

40 Air Squat

400m Run

40 Push Up

All reps are done together. Move on to the next station after both partners complete the previous one. If unable to run, sub a 1000/800m Row, shared between partners.

Scoring:

Run option: every 10m = 1 rep (40 total per run)

Row option: every 25/20m = 1 rep (40 total per row)

Independence

No Change to Workout

Liberty

Teams of 2

30:00 AMRAP

400m Run

40 Up Downs

400m Run

40 Air Squat

400m Run

40 Elevated Push Ups

No Target Score, Just Move and Have Fun.

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

3 rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Kneeling Banded Hip Extension @ moderate weight

-rest 30 seconds-

10 Lateral Band Walk @ moderate weight

-rest 30 seconds-

10 Standing Banded Pallof Press (each side)

-rest 30 seconds-

12 Strict Hanging Leg Raise

-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.
Weighted Hip Thrusts

Kneeling Banded Hip Extension

Lateral Band Walk

Standing Banded Pallof Press

Strict Hanging Leg Raise