Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

10 Walking Lunge Steps

10 Alternating V-Ups

3 Tempo Bench Press (empty bar)

5 Scap Pull-ups

10 Single Arm Dumbbell Upright Row (each)

2. Strength

10 sets

3 Tempo Bench Press (60-70%)

-rest 60-90 seconds between sets-

3. Workout Prep

2 sets:

2 Push Ups + Renegade Row (each)

10ft Single Dumbbell Walking Lunge

Strength/Accessory

Tempo Bench Press

Bench Press:

3 Tempo Bench Press x 5 sets @70% of 1RM

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

* Rest as needed between sets *
10 sets

3 Tempo Bench Press (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-rest 60-90 seconds between sets-

Workout

Nile Monitor (Time)

Freedom (RX’d)

13-11-9-7-5

Push Up + Renegade Row (50s/35s)

-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

(KG conv: 22.5/15 DBs)

Independence

13-11-9-7-5

Push Up + Renegade Row (35s/25s)

-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-

(KG conv: 15/10 DBs)

Liberty

13-11-9-7-5

Dumbbell Bench + Bent Over Double Dumbbell Row (light)

-50ft Walking Lunge after each set Bench + Bent over Row-

Target time: 12-14:00

Time cap: 15:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 15 Side Lying Rotations (each side)

1 Minute Band Wrist Mobilization

1 Minute Posterior Shoulder Smash

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.
Side Lying Rotations

Band Wrist Mobilization

Posterior Shoulder Smash