Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

5 Up Downs

10 Step Back Lunges

5 Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

10 Alternating V-Ups

2. Workout Prep

3 sets:

3 Cleans and Jerks (build in weight)

4 Synchro Dumbbell Step Back Lunges

5/4 Calorie Machine (each)

Workout

4.40 Challenge Workout #5 (Time)

Freedom (RX’d)

Teams of 2

40:00 AMRAP

40 Clean and Jerks (95/65)

40 Synchro Single Dumbbell Step Back Lunges (50/35)

40/32 Calorie Machine

-Split C&Js and Calories as needed-

(KG conv: 42.5/30 C&J, 22.5/15 DB)

Independence

Teams of 2

40:00 AMRAP

40 Clean and Jerks (75/55)

40 Synchro Single Dumbbell Step Back Lunges (35/25)

40/32 Calorie Machine

-split C&Js and Calories as needed-

(KG conv: 35/25 C&J, 15/10 DB)

Liberty

Teams of 2

40:00 AMRAP

40 Single Dumbbell Clean and Jerks (light)

40 Synchro Step Back Lunges

40/32 Calorie Machine

-split C&Js and Calories as needed-

Target Score: No target today, just move and have fun!

Strength/Accessory

Core Work (Checkmark)

4 sets:

10 GHD to parallel w/plate on chest (Or Weighted Sit-ups)

-rest 30 seconds-

20-30 second Hanging L-sit Hold or L-tuck Hold

-rest 30 seconds-

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

-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.
Weighted GHD situps to parallel – plate on chest

Plate Overhead Sit Up

Isolateral DB Farmers Carry

Hanging L-sit Hold

Hanging L-tuck Hold