Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

1:00 Bike

10 Cossack Squats

10 Alternating V-Ups

5 Roll and Reach

3 Pause Back Squats (empty bar)

2. Strength

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)

in 15:00

3. Workout Prep

2 sets:

5/4 Calorie Air Bike (at workout pace)

4 Dumbbell Squats (build in weight)

Strength/Accessory

Back Pause Squat

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)

in 15:00

Workout

Hummus (Time)

Freedom (RX’d)

7 Rounds

10/8 Calorie Air Bike

10 Dumbbell Front Squats (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

7 Rounds

8/7 Calorie Air Bike

10 Dumbbell Front Squats (35s/25s)

(KG conv: 15/10 DBs)

Liberty

7 Rounds

6/5 Calorie Air Bike

8 Single Dumbbell Front Squats (light)

Target time: 8-10 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 Quadruped Forearm Stretch

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.
Quardruped Forearm Stretch

Posterior Shoulder Smash