Open Gym Strength and Conditioning – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6:00 AMRAP
30-sec bike erg (easy pace)
5 Sandbag Squats (lightweight)
10-sec Sandbag Front Hold
2. Workout Prep
3 sets (each)
100m Bike Erg
2 Sandbag Squats (build in weight each set)
Workout (Time)
Donkey + Dragon
Freedom (RX’d)
Teams of 2
For Time
2000/1750m Bike Erg or 800m Run
30 Sandbag Squats (150/100) or 30 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
24 Sandbag Squats (150/100) or 24 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
18 Sandbag Squats (150/100) or 18 Front Squats (185/125)
(KG conv: SB 70/45, FS 83/56)
(sub 48/38 Echo Bike or 60/48 cal Assault Bike if needed)
Individual Option:
For Time
1000/850m Bike Erg or 400m Run
15 Sandbag Squats (150/100) or 15 Front Squats (185/125)
1000/850m Bike Erg or 400m Run
12 Sandbag Squats (150/100) or 12 Front Squats (185/125)
1000/850m Bike Erg or 400m Run
9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
(KG conv: SB 70/45, FS 83/56)
(sub 24/19 Echo Bike or 30/24 cal Assault Bike if needed)
Independence
Teams of 2
For Time
1600/1300m Bike Erg or 800m Run
30 Sandbag Squats (100/70) or 30 Front Squats (135/95)
1600/1300m Bike Erg or 800m Run
24 Sandbag Squats (100/70) or 24 Front Squats (135/95)
1600/1300m Bike Erg or 800m Run
18 Sandbag Squats (100/70) or 18 Front Squats (135/95)
(KG conv: SB 45/32.5, FS 61/43)
(sub 48/38 Echo Bike or 60/48 cal Assault Bike if needed)
Liberty
Teams of 2
For Time
1000/750m Bike Erg or 400m Run
30 Wall Ball Squats
1000/750m Bike Erg or 400m Run
24 Wall Ball Squats
1000/750m Bike Erg or 400m Run
18 Wall Ball Squats
(sub 24/19 Echo Bike or 30/24 cal Assault Bike if needed)
Target time: 17 – 19 minutes
Time cap: 24 minutes
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Chest and Triceps
4 rounds:
10 Barbell Bench Press @ moderate weight – maintain quality
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Coodown/Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
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