Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Every min (6:00)

Min 1: 45sec. Machine

Min 2: 45Sec Jump Rope

– into –

3 sets

10 Goblet Squats

10 Single Arm Up Right Rows (each)

3 Inch Worms

2. Workout Prep

set 1:

2 Rope Pull-Ups (1 each arm)

10 Sec. Ski Erg (workout pace)

5 Back Squats (light)

– rest –

set 2:

1 Half Rope Rope Climb

10 Sec. Ski Erg (workout pace)

5 Back Squats (moderate)

– rest –

set 3:

1 Rope Climb

10 Sec. Ski Erg (workout pace)

5 Back Squats (workout weight)

Workout

Workout (Time)

Nashville Hot

Freedom (RX’d)

2:00 Amrap

2 Rope Climbs (Or 8 Strict pull Ups)

10/8 Calorie Ski or Row

Max Rep Back Squats (135/95)

-rest 1:00 between sets-

4th round and on extend to 3 minutes.

Go until 75 reps of Back Squats are complete.

Independence

2:00 Amrap

1 Rope Climb (or 4 strict pull ups)

8/7 Calorie Ski or Row

Max Rep Back Squats (95/65)

-rest 1:00 between sets-

4th round and on extend to 3 minutes

Go until 75 reps of Back Squats are complete

Liberty

2:00 Amrap

10 Jumping Pull Ups

8/7 Calorie Ski or Row

Max Rep Air Squats

-rest 1:00 between sets-

4th round and on extend to 3 minutes

Go until 75 reps of Air Squats are complete

Targets:

Target time: 10-12 minutes

Time cap: 18 minutes

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Plate Front Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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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