Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (Start slow and build pace)

– into –

3 rounds

20 Plate Hops

10 Banded Squats (Hip-Cycle)

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

5 Knees to Elbows

2. Workout Prep

2 sets

10 Double Under

5 Overhead Squats (add weight each set)

3 Toes to Bar

Workout

Workout (Time)

Backstreet Boys

Freedom (RX’d)

2 Rounds

100 Double Unders

25 Overhead Squats (95/65)

100 Double Unders

25 Toes to Bar

(KG conv: 43/29)

Independence

2 Rounds

75 Double Unders

25 Overhead Squats (75/55)

75 Double Unders

15 Toes to Bar

(KG conv: 34/25)

Liberty

2 Rounds

50 Single Unders

25 Wall Ball Front Squats (light)

50 Single Unders

25 Abmat Sit Ups

Target time: 12-14 minutes

Time cap: 16 minutes

Target time: 14-16 minutes

Time cap: 18 minutes

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 2 min between rounds-

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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