Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

8:00 AMRAP

30-second Jump Rope

10 Alternating V-Ups

10 Roll and Reach

10 Walking Lunge Steps

2. Workout Prep

1 set:

30-second Row (at workout pace)

10 Single Unders

5 Strict Sit Ups

10 Double Unders

5 V-Ups

5 Crossover Singles

5 Sit Ups

Workout

Glendalough (Time)

Freedom (RX’d)

2000/1750m Row

-into-

200 Single Unders

50 Strict Abmat Sit Ups

150 Double Unders

50 V-Ups

100 Crossover Singles

50 Abmat Sit Ups

Independence

1750/1500m Row

-into-

150 Single Unders

40 Strict Abmat Sit Ups

100 Double Unders

40 V-Ups

50 Crossover Singles

40 Abmat Sit Ups

Liberty

1500/1300m Row

-into-

150 Single Unders

30 Abmat Sit Ups

100 Single Unders

30 Alternating V-Ups

50 Single Unders

30 Abmat Sit Ups

Target time: 15-17:00

Time cap: 22:00

Strength/Accessory

Accessory (Weight)

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash (each arm)

2x 10 Seated External Rotations (each arm)

4x 5 Quad Foam Rolling (each leg)

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.
Posterior Shoulder Smash

Seated External Rotations

Quad Foam Rolling