Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation


3 sets:


20 Banded Side Steps


5 Banded Tempo Squats (3-sec descent)


10 PVC Pass Throughs


-into-


3 sets:


5/4 Calorie Row


5 Empty Bar Front Squats


5 Empty Bar Shoulder Press


3 Empty Bar Push Jerks



2. Strength Prep


1 Front Squat + 1 Push Press + 1 Push Jerk


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

3. Workout Prep


1 set:


5/4 Calorie Row


1x50ft Shuttle Run 


*At workout pace

Strength/Accessory

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk Work up to a heavy complex in 10-12 minutes –

Workout

Workout (3 Rounds for time)

Buffalo Brew Coffee

Freedom (RX’d)

3 sets (Every 5:00)

5-10-15 Calorie Row

*3x50ft Shuttle Run after each Row

*Women’s Calories: 4-8-12

Independence

3 sets (Every 5:00)

4-8-12 Calorie Row

*3x50ft Shuttle Run after each Row

*Women’s Calories: 3-7-10

Liberty

3 sets (Every 5:00)

3-6-9 Calorie Row

*2x50ft Shuttle Run after each Row

*Women’s Calories: 2-5-7

Target time each set: 2:30-3 minutes

Time cap each set: 4 minutes

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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