Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

30-second Jump Rope

10 Dynamic Squat Stretches

5 Inchworms

5 Hang Dumbbell Snatch (each)

2. Workout Prep

2 sets:

10 Double Unders

5 Wall Balls (build in weight)

4 Dumbbell Snatch (build in weight)

Workout

4.40 Challenge Workout #4 (Time)

Freedom (RX’d)

Teams of 2

160 Double Unders

160 Wall Balls (20/14)

160 Double Unders

160 Dumbbell Snatch (50/35)

160 Double Unders

-Split reps as needed-

(KG conv: 9/6 WB, 22.5/15 DB)

Independence

Teams of 2

120 Double Unders

160 Wall Balls (14/10)

120 Double Unders

160 Dumbbell Snatch (35/25)

120 Double Unders

Split reps as needed

(KG conv: 6/4 WB, 15/10 DB)

Liberty

Teams of 2

160 Single Unders

100 Wall Ball Thrusters (light)

160 Single Unders

100 Dumbbell Snatch (light)

160 Single Unders

Split reps as needed

Target time: Sub 25:00

Time cap: 30:00

Strength/Accessory

Mayhem Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pull Ups @ moderate weight – maintain quality

-rest 30 seconds-

10 Double DB Standing Bent Over Row @ moderate weight – maintain quality

-rest 30 seconds-

10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality

-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.
Double DB Standing Bent Over Row

DB Preacher Curl

Seated Double Dumbbell Bicep Curls