Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
7:00 AMRAP
30-second Row
15 Plate Hops
2 Shuttle Runs
3 Shoulder Press (empty bar)
10 Alt. V-Ups
2. Strength
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
– Rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
2 Shuttle Runs (build in pace)
Strength/Accessory
Deadstop Shoulder Press
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
– Rest 60-90 seconds between sets-
Workout
Sabercat (3 Rounds for reps)
Freedom (RX’d)
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
3 sets
3:00 AMRAP
25/20 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Liberty
3 sets
3:00 AMRAP
20/15 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 7 Reps
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Dorsiflexion Matrix
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.
Shoo the Cat
Dorsiflexion Matrix
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