Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 rounds

1:00 Air Bike

1:00 Row

1:00 Run (Or 50ft Shuttle Runs)

1:00 Ski (Or Burpees)

10 Box Step Ups

2. Workout Prep

Use this time to set up stations and practice transitions on and off equipment.

Workout

Recovery (AMRAP – Reps)

Freedom (RX’d)

Teams of 2

2 Rounds

5:00 Air Bike calories

4:00 Row calories

3:00 Run (Or 50ft Shuttle Runs)

2:00 Ski calories (Or Burpees)

1:00 Box Step Ups (20”)

– One athlete works at a time. Score is total reps –

Independence

No Change to Workout

Liberty

Teams of 2

2 Rounds

5:00 Air Bike

4:00 Row

3:00 Run (Or 50ft Shuttle Run)

2:00 Ski (Or Burpees)

1:00 Box Step Ups (16”)

Target Calories/Distance/Reps each set:

Air Bike: 80/65+ Calories

Row: 900/750m+

Run: 500m+

Ski: 500/400m +

Box Step Ups: 18+

Minimum DIstance before scaling: No Minimal requirement

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight

-rest 30 seconds-

10 Standing Banded Pallof Press (each side)

-rest 30 seconds-

30 KB Front Rack Marches (each side)

-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 Hip Thrusts

Alternating Double DB Step Back Lunges Front Rack

Standing Banded Pallof Press

KB Front Rack Marches