Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

4:00 Machine

-into-

4:00 AMRAP

4 Inch Worms

4 Up-Downs to Target

3 Burpees to Target

20-second Air Bike (mod-fast)

2. Workout Prep

1 set:

5 Burpees to 6in Target (at workout pace)

Workout

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Freedom/Independence:

7:00 Amrap

Max Burpee to bar (6in target)

Liberty

7:00 Amrap

Max Up Downs

Target number of Reps: 80+

Minimum number reps before scaling: 40

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

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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