Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup

-into-

10:00 AMRAP

5 Front Squats (build across)

10 Lateral Bar Hops

5 Up-downs to Seal Pose

10-sec sandbag bear hug hold

Movement prep/Workout prep

With Partner

2 sets:

3 Front Squats (each)

2 Bar Facing Burpees (each)

10m Sandbag Carry (each)

*build in weight and practice changing in and out of movements

Freedom

Larry (Time)

Partner Version – “Larry”

21-18-15-12-9-6-3

Front squats (135/95)

Synchro Bar-facing burpees

*200m Sandbag (80/50) carry after each round (OR 150m Carry with

(100/70) OR 150m Farmers Carry (2×50/35))

**Split reps as desired.

individual version

Metcon (Time)

Individual Option 1 –

“Larry”:

12-10-8-6-4-2

Front squats (135/95)

Bar-facing burpees

*100-m sandbag (80/50) carry after each round (OR 75m Carry with

(100/70) OR 150m Farmers Carry (2×50/35))

Metcon (Time)

Advanced Individual Option 2 –

full workout of “Larry”

21-18-15-12-9-6-3 reps for time of:

Front squats(115/75)

Bar-facing burpees

*200-m sandbag carry after each round (80/50) (OR 75m Carry with

(100/70) OR 150m Farmers Carry (2×50/35))

Independence

Metcon (Time)

Partner Version:

21-18-15-12-9-6-3

Front squats (115/75)

Synchro Bar-facing burpees

200m Sandbag (50/30) carry after each round (OR 150m Carry with

(70/50) OR 150m Farmers Carry (2×35/25))

Liberty

Metcon (Time)

Partner Version:

21-18-15-12-9-6-3

Dumbbell Front squats (light)

Synchro Up Downs

100m Farmers Carry (light)

**Split reps as desired.

Core

4 sets:

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Parallette L-sit hold

30 Heel Taps (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

For the L-sit hold, athletes can also use kettlebells, dumbbells, mata-

dor, or boxes in place of parallettes