Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

5 Up Downs

10 Single Arm Dumbbell Bench (each)

10 Walking Lunges

5 Sit Ups

2. Strength

Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)

in 15:00

3. Workout Prep

1 set:

3 Burpees

3 Sit Ups

6 Walking Lunge Steps

Strength/Accessory

Pause Bench Press

*2-3 second pause at the bottom*
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)

in 15:00

Workout

Baklava (4 Rounds for reps)

Freedom (RX’d)

4 sets:

1:00 Max Burpees

1:00 Max Abmat Sit Ups

1:00 Max Walking Lunge Steps

1:00 Rest

Independence

No Change to Workout

Liberty

4 sets:

1:00 Up Downs

1:00 Max Abmat Sit Ups

1:00 Max Box Step Ups (low)

1:00 Rest

Target number of reps each set: 80+ reps (total)

Minimum number of reps before scaling: 50 reps (total)

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Calf Foam Rolling

15x Bootstrappers

1 Minute Cat Cow

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.
Calf Foam Rolling

Bootstrappers

Cat Cow