Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Pass-Throughs

10 Banded Good Mornings

-into-

3 sets

30-second Row

5 Deadlifts (empty bar)

5 Front Squats (empty bar)

5 Push Press (empty bar)

5 Thrusters (empty bar)

4 Box Step Ups (each side)

2. Strength Prep

5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

20-second Row (Build in pace)

4 Box Jump Overs

2 Thrusters (build in weight)

Strength/Accessory

Deadlift

5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Steve Rogers (4 Rounds for reps)

Freedom (RX’d)

4 Sets

2:00 AMRAP

200/175m Row

12 Box Jump Overs (20)

Max Thrusters (95/65)

-rest 2:00 between sets-

(KG conv: 43/29 Thrusters)

Independence

4 Sets

2:00 AMRAP

200/175m Row

10 Box Jump Overs (20)

Max Thrusters (75/55)

-rest 2:00 between sets-

(KG conv: 34/25 Thrusters)

Liberty

4 Sets

2:00 AMRAP

175/150m Row

10 Box Step Ups (20)

Max Dumbbell Thrusters (light)

-rest 2:00 between sets-

Target number of reps each set: 12+ Reps

Minimum number of reps before scaling: 8 reps

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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