Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

Every minute (9 minutes)

Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings

Minute 2: 10/8 Calorie Row (build in pace)

Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)

2. Strength

10 minutes to establish a heavy 2 rep Shoulder Press

3. Workout Prep

2 sets:

1 Wall Walk

4 Kettlebell Swings (build in weight)

5/4 Calorie Row (build in pace)

Strength/Accessory

Shoulder Press

10 minutes to establish a Heavy 2 rep

Workout

Workout (Time)

“Man, you smell like Phys. Ed”

Freedom (RX’d)

5-4-3-2-1

Wall Walks

25-20-15-10-5

Kettlebell Swings (70/53)

Calorie Row

(Women Calories: 20-16-12-8-4)

(KG conv: 32/24 KB)

Independence

4-3-2-1-1

Wall Walks

25-20-15-10-5

Kettlebell Swings (53/35)

20-16-12-8-4

Calorie Row

(Women Calories: 16-12-10-6-4)

(KG conv: 24/16 KB)

Liberty

5-4-3-2-1

Inch Worms

15-12-9-6-3

Russian Kettlebell Swings (light)

(Women Calories: 11-9-7-5-3)

Calorie Row

Target time: 12-14 minutes

Time cap: 16 minutes

Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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