Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Run

-into-

8:00 AMRAP

:30 Jump Rope

5 Scap Pull Ups

5 Up Downs

2 Low Bar Muscle Up Transitions

2. Workout Prep

1 set:

10 Double Unders

2 Burpee Pull Ups

5 Double Unders

1 Burpee Bar Muscle Ups

Workout

“Cheer up dude. It’s Christmas” (4 Rounds for time)

Freedom (RX’d)

4 sets

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

3 Burpee Bar Muscle Ups

-rest 3:00 between sets-

Independence

4 sets

35 Double Unders

7 Burpee Pull Ups

35 Double Unders

2 Burpee Bar Muscle Ups

-rest 3:00 between sets-

Liberty

4 sets

50 Single Unders

10 Up Down + Ring Row

50 Single Unders

3 Up Down + Jumping pull Up

-rest 3:00 between sets-

Target time each set: 3:15 – 4 minutes

Time cap each set: 5 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

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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