Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

5 Up Downs

3 Worlds Greatest Stretch (each)

10 Glute Bridges

5 Dumbbell Suitcase Deadlift 9each)

5 Hang Single Dumbbell Hang Power Cleans and Jerk (each)

2. Workout Prep

3 sets:

3 Dumbbell Deadlifts

2 Dumbbell Hang Power Cleans

1 Dumbbell Shoulder to Overhead

-build in weight each set

Workout

Legion (Time)

Freedom (RX’d)

3 Rounds

21 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Hang Power Cleans (50s/35s)

9 Dumbbell Shoulder to Overhead (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

3 Rounds

21 Dumbbell Deadlifts (35s/25s)

15 Dumbbell Hang Power Cleans (35s/25s)

9 Dumbbell Shoulder to Overhead (35s/25s)

(KG conv: 15/10 DBs)

Liberty

3 Rounds

15 Dumbbell Deadlifts (light)

12 Dumbbell Hang Power Cleans (light)

9 Dumbbell Shoulder to Overhead (light)

Target time: sub 7 minutes

Time cap: 9 minutes

Gymnastics

Gymnastics: Ring Muscle-ups / Strict Pull-ups (Checkmark)

Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:

4 ROUNDS

30 seconds of Work/ 30 seconds of Rest:

Ring Support Tuck Ups

*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.

THEN

3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)

—–

Conditioning Option:

10 min EMOM

Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].

Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps

Cooldown/Mobility

Mobility (No Measure)

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

15x Bootstrappers

10x 5 Seconds Cobra

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.
Bootstrappers

Cobra