Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Activation

-into-

8:00 AMRAP

30-second Air Bike

5 Russian Kettlebell Swings

5 PVC Around the Worlds (each direction)

3 Tempo Front Squat (empty bar)

2. Strength

10 sets

3 Tempo Front Squat (60-70%)

-rest 60-90 between sets-

3. Workout Prep

1 set:

5/4 Calorie Air Bike

5 Kettlebell Swings

Strength/Accessory

Tempo Front Squats

3 Tempo Front Squats x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *
10 sets

3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)

-rest 60-90 between sets-

Workout

Komodo Dragon (Time)

Freedom (RX’d)

5 Rounds

20/15 Calorie Air Bike

20 Kettlebell Swings (53/35)

(KG conv: 24/16 KB)

Independence

5 Rounds

15/12 Calorie Air Bike

20 Kettlebell Swings (35/26)

(KG conv: 16/12 KB)

Liberty

5 Rounds

12/10 Calorie Air Bike

12 Russian Kettlebell Swings (light)

Target time: 12-14 minutes

Time cap: 16 minutes

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 Couch 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.
Shoo the Cat

Couch Stretch