Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Fire hydrants (each)

10 Banded Squats

20 Line Hops

-into-

6:00 Amrap

1x50ft Shuttle Run

5 Deadlifts (empty bar)

5 Front Squats

10 Hollow Rocks

10 Roll and Reach

2. Strength Prep

5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

1x50ft Shuttle Run

2 Front Squats (build in weight)

Strength/Accessory

Deadlift

Deadlift 5×3

5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *

Workout

Workout (5 Rounds for time)

Pour Some Sugar on Me

Freedom (RX’d)

5 Sets (1 set every 2:30)

8x50ft Shuttle Runs

12 Front Squats (135/95)

(KG conv: 61/43)

* Each shutle run rep = 25ft down, 25ft back (50ft total)

Independence

5 Sets (1 set every 2:30)

8x50ft Shuttle Runs

12 Front Squats (115/80)

(KG conv: 52/36)

Liberty

5 Sets (1 set every 2:30)

6x50ft Shuttle Runs

12 Dumbbell Front Squats (light)

Target time each set: sub 1:30

Time cap each set: 2 minutes

Mobility

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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