Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)

-into-

3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

2. Strength Prep

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

3. Workout Prep

2 sets:

5/4 Calorie Air Bike

2 Burpee Box Jump Over

Strength/Accessory

Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

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

Snatch Push Press + Overhead Squat

Snatch Push Press + Overhead Squat 1×3

2 Snatch Push Press + 1 Overhead Squat:

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

Workout (2 Rounds for reps)

Livin’ on a Prayer

Freedom (RX’d)

6:00 AMRAP

8/7 Calorie Air Bike

2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP

6 Burpees Box Jump Overs (24/20)

2-4-6-8. . . Calorie Air Bike

Independence

6:00 AMRAP

6/5 Calorie Air Bike

2-4-6-8. . . Burpees Box Jump Overs (20/16)

-rest 4:00-

6:00 AMRAP

4 Burpees Box Jump Overs (20/16)

2-4-6-8. . . Calorie Air Bike

Liberty

6:00 AMRAP

5/4 Calorie Air Bike

2-4-6-8. . . Up Down Box Step Overs (20/16)

-rest 4:00-

6:00 AMRAP

6 Up Down Box Step Overs (20/16)

1-2-3-4. . . Calorie Air Bike

Target Round each set:

Set 1: Through Round of 10 Burpee Box Jump Overs

Set 2: Through Round of 10 Calorie Bike

Minimum Round before scaling:

Set 1: Into Round of 8 Burpee Box Jump Overs

Set 2: Into Round of 6 Calorie Bike

Workout

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

Mobility

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