Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Box Step Ups

10 Deadbugs

10 Suitcase Deadlifts (each)

10 Glute Bridges

10 Down Dog to Upward Dog

2. Strength

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)

in 15:00

3. Workout Prep

2 sets:

3 GHDs

3 Wall Balls

3 Toes to Bar

2 Box Jumps (build in height)

Strength/Accessory

Deadstop Deadlift

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)

in 15:00

Workout

Gyros (Time)

Freedom (RX’d)

30 GHDs (or V-Ups)

10 Box Jumps (30/24)

30 Wall Balls (20/14)

10 Box Jumps (30/24)

30 Toes to Bar

10 Box Jumps (30/24)

30 Wall Balls (20/14)

10 Box Jumps (30/24)

30 GHDs (or V-Ups)

(KG conv: 9/6 WB)

Independence

30 GHDs + 6in Riser (or V-Ups)

10 Box Jumps (24/20)

30 Wall Balls (14/10)

10 Box Jumps (24/20)

25 Toes to Bar

10 Box Jumps (24/20)

30 Wall Balls (14/10)

10 Box Jumps (24/20)

30 GHDs + 6in Riser (or V-Ups)

(KG conv: 6/4 WB)

Liberty

30 Sit Ups

10 Box Step Ups (24/20)

20 Wall Ball Thrusters (light)

10 Box Step Ups (24/20)

20 Hanging Knee Raises

10 Box Step Ups (24/20)

20 Wall Ball Thrusters (light)

10 Box Step Ups (24/20)

30 Sit Ups

Target time: 11-13 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

2x 10 Reverse Leg Raises (each side)

1 Minute Barbell Forearm 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.
Couch Stretch

Reverse Leg Raises

Barbell Forearm Stretch