Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup

-into-

6 min AMRAP

30 sec bike

5 Double DB Deadlifts (build across)

5 Double DB Hang Power Clean (build across)

5 Double Shoulder to Overhead (build across)

Movement prep/Workout prep

1 set:

5/4 Calorie Bike (at workout pace)

2 Dumbbell Deadlifts

2 Dumbbell Hang Power Cleans

2 Dumbbell Shoulder to Overhead

Freedom

Megatron (Time)

16-14-12-10-8-6

Echo Bike cals

21-18-15-12-9-6

Dumbbell Deadlifts (50s/35s)

Dumbbell Hang Power Cleans (50s/35s)

Dumbbell Shoulder to Overhead (50s/35s)

Echo bike conversion women (14-12-10-8-6-4)

Independence

Megatron (Time)

15-12-9-7-5-3

Calorie Echo bike

18-15-12-9-6-3

Dumbbell Deadlifts (35s/25s)

Dumbbell Hang Power Cleans (35s/25s)

Dumbbell Shoulder to Overhead (35s/25s)

(KG conv: 15/10 DBs)

Echo Bike conversion: women (12-10-8-6-4-2)

Liberty

Megatron

12-10-8-6-4-2

Calorie echo bike

14-12-10-8-6-4

Dumbbell Deadlifts (light)

Dumbbell Hang Power Cleans (light)

Dumbbell Shoulder to Overhead (light)

Echo Bike conversion: women (11-9-7-5-3-1)

Accessory

Alternating DB Bench Press

4 sets: 10 reps (each side) – RPE 8

Focus: Start with both DBs extended overhead. Bench with one arm, leaving the

other arm extended overhead and then repeat with other side. Loading should be

moderate and allow for control throughout entire rep. Select a weight that you can

control when sitting back to start and sitting up to finishing set. Do not drop the

dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with

them. If you have to drop them to deload, you’ve gone too heavy.

Standing KB Crush Grip French Press

4 sets: 10 reps – RPE 7

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

Focus: In a standing position, take a KB and grasp it between both hands around the

bell portion (not the handles). Palms will be facing each other on either side of the

bell. Lift the KB overhead, being mindful of the positioning of the handles so they

don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the

weight behind the head. Extend back overhead to complete. Be sure to keep core

engaged and avoid overextension in the low back.