Open Gym Strength and Conditioning – CrossFit

Warm Up

6 min AMRAP 30-sec ski 30-sec row 30-sec bike

5 Down Dog/Seal Pose Transition

WORKOUT PREP –

Have athletes line up equipment and perform 5/4 calories on each at workout pace.

Freedom

Metcon (AMRAP – Reps)

Freedom (RX’d)

15:00 AMRAP

2-4-6-8-10…

Row (calories) Ski (calories) Bike (calories)

Independence

no change

Liberty

Metcon (AMRAP – Reps)

15-30-45-60 45-30-15 seconds Row

Ski

Bike Erg

*Athletes will rotate through 15 seconds on each machine, 30 on each…. all the way up to 60 seconds and back down to 15 seconds.

*Plan for a 10-15-second transition to each machine

*It is 12 minutes of work (720 seconds) without transitions.

Accessory

Bottom-Up Single Arm Standing KB Press

4 sets: 10 reps (each side) – RPE 8

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

4 sets: 10 reps

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

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