Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

30 sec single unders

10 Heel Toe Rocks

50m Jog

50m Acceleration Run

5 Deadlifts (empty bar – build across)

5 Hand Release Pushups

2. Workout Prep

2 sets:

5 Deadlifts

3 Push Ups

50m Run

*Build in pace and practice fast transitions*

Workout (10 Rounds for time)

Ghost Pepper

Freedom (RX’d)

10 sets:

10 Deadlifts (135/95)

10 Push ups

100m Sprint (Or 8x25ft Shuttle Run)

-Rest 2 minutes between sets-

(KG conv: 61/43)

Independence

10 sets:

10 Deadlifts (115/80)

10 Push ups

100m Sprint (Or 8x25ft Shuttle Run)

-Rest 2 minutes between sets-

(KG conv: 52/36)

Liberty

10 sets:

10 Kettlebell Sumo Deadlifts (light)

10 Bar Push Ups

50m Sprint (Or 4x25ft Shuttle Run)

-Rest 2 minutes between sets-

Target time each set: sub 1:15

Time cap each set: 2 minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)