Open Gym Strength and Conditioning – CrossFit

Warm Up

8 min AMRAP

30 sec Row (easy)

20 sec Row (mod)

10 sec row (hard)

4 Up-downs to seal pose + step/jump over rower

2 Double Dumbbell Snatch (lightweight – build across)

2 Double Dumbbell Clean and Jerk (lightweight – build across)

Movement prep/Workout prep

1 set:

5/4 Calorie Row (workout pace)

2 Burpee Over Rower

2 Double Dumbbell Ground to Overhead

Affiliate compete

Doc (5 Rounds for time)

5 sets (1 Set every 4 minutes)

18/14 Calorie Row

15 Burpee Over Rower

12 Double Dumbbell Ground to Overhead (50s/35s)

Freedom

Doc (5 Rounds for time)

5 sets (1 Set every 4 minutes)

15/12 Calorie Row

12 Burpee Over Rower

9 Double Dumbbell Ground to Overhead (50s/35s)

Independence

Doc (5 Rounds for time)

5 sets (1 Set every 4 minutes)

12/10 Calorie Row

10 Burpee Over Rower

8 Double Dumbbell Ground to Overhead (35s/25s)

Liberty

Doc (5 Rounds for time)

5 sets (1 Set every 4 minutes)

10/8 Calorie Row

10 Up Downs

10 Dumbbell Clean and Jerks (light)

Accessory (super-set the following)

GHD Hip Extension

4 sets: 10 reps

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

Bottom-Up Single Arm Standing KB Press 4 sets: 10 reps (each side) – RPE 8

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

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)