Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

20 Banded Side Steps

10 Banded Good Mornings

-into-

3 sets

5 Single Arm Dumbbell Bench (each)

3 Inch Worms

5 Suitcase Deadlifts (each)

5 Dead Bugs

2. Workout Prep

2 sets:

5 Dumbbell Bench Press

5 Dumbbell Deadlifts

*Build-in weight

Workout

“No one should be alone on Christmas” (AMRAP – Rounds and Reps)

Freedom (RX’d)

12:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

10 Dumbbell Deadlifts (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

12:00 AMRAP

10 Dumbbell Bench Press (35s/25s)

10 Dumbbell Deadlifts (35s/25s)

(KG conv: 15/10 DBs)

Liberty

12:00 AMRAP

10 Dumbbell Bench Press (light)

10 Dumbbell Deadlifts (light)

Target number of Rounds: 9+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Accessory/Core

Core Work (Checkmark)

3 sets:

30 Heel Taps (each side)

30 GHD Russian Twist (Or Regular Russian Twist)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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