Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Bike

2:00 Run

-into-

6 min AMRAP

5 Alt. V-Ups (each side)

3 Knees to Elbow

5 Deadlifts (building)

2. Strength Prep

3 Rep Deadlift

3. Workout Prep

1 set

2x25ft Shuttle Run

5/4 Calorie Bike (at workout pace)

Strength/Accessory

Deadlift

Build to a heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Workout (AMRAP – Rounds and Reps)

Frogger

Freedom (RX’d)

15:00 Amrap

10x25ft Shuttle Run or 200m Run

10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)

10 Wall Ball Sit Ups (20/14)

(KG conv: 9/6 WB)

Independence

15:00 Amrap

8x25ft Shuttle Run or 200m Run

8/7 Calorie Assault Bike (Or 7/6 Calorie Echo)

10 Wall Ball Sit ups (14/10)

(KG conv: 6/4 WB)

Liberty

15:00 Amrap

6x25ft Shuttle Run or 200m Run

7/6 Calorie Assault Bike (Or 6/5 Calorie Echo)

10 Sit ups

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()