Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

3 sets:

2 Zombie Rope Climbs

2 Burpee Box Get Overs (low height, practice transition)

5 Wall Ball Front Squats

5 Wall Ball Push Press

2. Workout Prep

1 set: (with a partner)

1 Rope Climb (each)

2 Burpee Box Get Overs (each)

5 Wall Balls (each)

Workout (Time)

Swordfish

Freedom (RX’d)

Teams of 2

10 Rope Climbs (Or 30 Strict Pull Ups)

30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)

300 Wall Balls (20/14)

30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Independence

Teams of 2

8 Rope Climbs (Or 24 Strict Pull Ups)

30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)

240 Wall Balls (20/14)

30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty

Teams of 2

12 Zombie Climbs (Or 30 Jumping Pull Ups)

30 Up Down + Box Step Up (low)

200 Wall Ball Thrusters (light)

30 Up Down + Box Step Up (low)

12 Zombie Climbs (Or 30 Jumping Pull Ups)

Target time: sub 25 minutes

Time cap: 30 minutes

Optional: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump: Leg Day

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7

10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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