Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

6 min AMRAP

30-second Bike

5 Single Dumbbell Deadlift (each side)

5 Deadbugs (each side)

5 Birddogs (each side)

3 Up downs

2. Workout Prep

2 sets

10 Second Bike (Workout Pace)

2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift)

– rest 30 seconds between sets –

Workout

Workout (Time)

Mango Habanero

Freedom (RX’d)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (50s/35s)

– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –

(KG conv: 22.5/15 DBs)

*Repeat from October 7, 2021

Independence

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (35s/25s)

-9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set –

(KG conv: 15/10 DBs)

Liberty

10:00 Amrap

5 Up Downs

10 Dumbbell Deadlifts (light)

10/8 Calorie Assault Bike or 8/6 Echo Bike

Target time: 12-14 minutes

Time cap: 16 inutes

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 minute between sets-

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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