Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

2 sets

10 PVC Pass Throughs

5 PVC Overhead Squats

-into-

6 min AMRAP

2x50ft Shuttle run

10 Ring Rows

3 Snatch Push Press + 3 Overhead Squats (empty bar)

2. Strength Prep

3 Snatch Grip Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

3. Workout Prep

1 set:

1x50ft Shuttle Run

3 Pull Ups

3 V-Ups

Strength/Accessory

Snatch Push Press + Overhead Squat

3 Snatch Grip Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Workout

Workout (2 Rounds for reps)

Ted Lasso

Freedom (RX’d)

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs

10 Pull-ups

3x50ft Shuttle Runs

15 V-ups

-Rest 3:00 between sets-

* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.

Independence

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs

8 Pull-ups

3x50ft Shuttle Runs

10 V-ups

-Rest 3:00 between sets-

* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.

Liberty

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs

10 Ring Rows

3x50ft Shuttle Runs

15 Sit ups

-Rest 3:00 between sets-

* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.

Target number of reps each set: 100+ reps

Minimum number of reps before scaling: 75 reps

Mobility (No Measure)

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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