Open Gym Strength and Conditioning – CrossFit

Warm Up

1 Round Through

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

6 min AMRAP

100m jog

10 sec handstand hold

10 yd bear crawl

Movement prep/Workout prep

1 set

4x25ft Shuttle Run

10 Walking Lunge Steps

10ft Handstand Walk

Freedom

Optimus prime (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

400ft Shuttle Run (16x25ft)

100ft Walking Lunge

25ft Handstand Walk
1 rep for each 25ft section completed for all 3 movements

Affiliate compete-

AMRAP 20 Minutes

400ft Shuttle Run (16x25ft)

100ft Walking Lunge

50ft Handstand Walk

Independence

Optimus prime (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

400ft Shuttle Run (16x25ft)

100ft Walking Lunge

3 Wall Walks
1 rep for each 25 ft section complete for all 3 movements

Liberty

Optimus prime (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

300ft Shuttle Run (12x25ft)

50ft Walking Lunge

25ft Bear Crawl
1 rep for every 25 ft section

Accessory

Barbell Curl 21’s

3 sets: 21 reps – RPE 8

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

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7

reps from top of rep to parallel, 7 reps full range of motion. Ensure that

you do not sacrifice quality over quantity with this exercise.