Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo Warmup

-into-

6:00 AMRAP

30-second Echo Bike

10 Suitcase Sit Ups

8 Alternating Dumbbell Snatches (light weight, practice the transition)

2. Workout Prep

3 sets:

5/4 Calorie Echo Bike (build in pace)

3 V-Ups

4 Alternating Dumbbell Snatch (build in weight)

Workout

Workout (2 Rounds for time)

French Fried Potatoes

Freedom (RX’d)

2 sets (1 set every 10:00)

20/16 Calorie Echo Bike

20 V-Ups

25 Alternating Dumbbell Snatches (50/35)

20/16 Calorie Echo Bike

20 V-Ups

Independence

2 sets (1 set every 10:00)

16/13 Calorie Echo Bike

15 V-Ups

25 Alternating Dumbbell Snatches (35/25)

16/13 Calorie Echo Bike

15 V-Ups

Liberty

2 sets (1 set every 10:00)

12/10 Calorie Echo Bike

16 Sit Ups

20 Alternating Dumbbell Snatches (light)

12/10 Calorie Echo Bike

16 Sit Ups

Target time each set: 6-7 minutes

Time cap each set: 8 minutes

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

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

-Rest 1 min between rounds-

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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