Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup

-into-

3 sets:

5 Up-Downs to Seal Pose 8 Box Step ups

5 Back Squats (build across to working weight)

WK prep

2 sets:

2 Burpee Box Jump Overs (each) 3 Back Squats

Freedom

Metcon (Time)

Teams of 2

3 Rounds

50 Burpee Box Jump Over 24/20

Reps of Back Squats Totaling 5000/4000lbs**

*You can take the bar from the rack

**Split reps as desired

**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

Independence

Metcon (Time)

Teams of 2

3 Rounds

40 Burpee Box Jump Over 24/20

Reps of Back Squats Totaling 4000/3200lbs

Liberty

Metcon (Time)

Teams of 2

3 Rounds

30 Up Down + Step Ups (20/16)

50 Dumbbell Front Squats (light)

Cooldown/Mobility

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)