Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets

30-second Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Single Arm Dumbbell Shoulder Press (each)

10 Hollow Rocks

2. Strength

Strict Press 10RM

3. Workout Prep

2 sets

10 Double Unders

5 Wall Balls

Strength/Accessory

Shoulder Press

Heavy 10 rep (10-12 minutes)

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

Workout

Workout (Time)

Asian Zing

Freedom (RX’d)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

(KG conv: 9/6)

*Repeat from October 3, 2022

Independence

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)

(KG conv: 6/4)

Liberty

100 Single Unders

30 Wall Ball Thrusters (light)

100 Single Unders

20 Wall Ball Thrusters (light)

100 Single Unders

10 Wall Ball Thrusters (light)

Target time: 9-11 minutes

Time cap: 15 minutes

Mobility

Mobility (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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