Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

6 min AMRAP

30-sec row

5 Dumbbell Strict Press (each side)

20 Plate Hops

2. Workout Prep

1 set:

5/4 Calorie Row

5 Dumbbell Push Press

Workout

Metcon (5 Rounds for time)

“Barney Rubble”

Freedom (RX’d)

Every 4:00 (5 sets)

12/10 Calorie Row

24 Dumbbell Push Press (35s/25s)

12/10 Calorie Row

(KG conv: DB 15/10)

Independence

Every 4:00 (5 sets)

10/8 Calorie Row

20 Dumbbell Push Press (30s/20s)

10/8 Calorie Row

(KG conv: DB 14/9)

Liberty

Every 4:00 (5 sets)

10/8 Calorie Row

10 Single Arm Push Press (each side)

10/8 Calorie Row

Target time each set: 1:45-2:15

Time cap each set: 3 minutes

Accessory

Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

()