Open Gym Strength and Conditioning – CrossFit

Warm-up

Workout

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

10 Roll and Reach

10 Cat/Cows

5 Deadlifts (empty bar)

5 Muscle Cleans + 5 Shoulder Press (empty bar)

5 Up Downs

2. Workout Prep

2 sets:

3 Deadlifts

3 Hang Power Cleans

3 Shoulder to Overhead

-build across sets-

4.40 Challenge Workout #3 (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (75/55)

40 Hang Power Cleans (75/55)

40 Shoulder to Overhead (75/55)

*Pick up where you left off after each set

(KG conv: 35/25)

Independence

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (65/45)

40 Hang Power Cleans (65/45)

40 Shoulder to Overhead (65/45)

-Pick up where you left off after each set

(KG conv: 30/20)

Liberty

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

20 Dumbbell Deadlifts (light)

20 Dumbbell Hang Power Cleans (light)

20 Dumbbell Push Press (light)

-Pick up where you left off after each set

Target number of reps each set: 70+ Reps

Minimum number of reps before scaling: 50 reps

Target Total Rounds across all 4 sets: 3+ rounds

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

3-4 rounds:

10 Band Pull Through @ moderate weight

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight (or Supermans)

-rest 30 seconds-

10 Single Leg DB Hip Thrust @ moderate weight

-rest 30 seconds-

15 Overhead Plate sit-ups

-rest 30 seconds-

7 Around the Worlds (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Band Pull Through

GHD Hip Raise

Supermans

Single Leg DB Hip Thrust

Around the Worlds