Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

30-Second Knee Plank

5 Back Squats (Build in weight, stay light)

2. Strength

Heavy 10-rep Back Squat

3. Workout Prep

With Partner:

3 sets:

4 Box Step Ups (each)

1 Sandbag Clean (build in weight)

Strength/Accessory

Back Squat

Back Squat

– Heavy 10 rep (10-12 minutes)

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

Workout

Workout (Time)

Tater Tots

Freedom (RX’d)

Teams of 2

300 Box Step-ups (20” all athletes)

* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))

* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

(KG conv: 70/45 SB, 83/56 PC)

Independence

Teams of 2

300 Box Step-ups (20” all athletes)

Every 2:00 (including 0:00) perform 4 Sandbag Cleans (100/70) (Or 4 Power Cleans (135/95))

(KG conv: 45/32.5 SB, 61/43 PC)

Liberty

Teams of 2

200 Box Step-ups (20” all athletes)

*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)

Target time: 14-16 minutes

Time cap: 22 minutes

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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