Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Kicks Forward

10 Banded Kick Backwards

10 Banded Fire Hydrants

-into-

8:00 AMRAP

:30 Air Bike

5 Up downs over DB

5 Lunge Steps (each side)

5 Back Squats (empty – build across sets)

2. Strength

5 sets of 5 Back Squats @75% of Heavy Single (Week 1)

* Complete a set on the 2 min for 10 minutes.

3. Workout Prep

2 sets:

2 Lateral Burpee Over Dumbbells

10ft Single Dumbbell Lunge (build in weight)

5/4 Calorie Air Bike

Strength/Accessory

Back Squat

5 sets of 5 Back Squats @75% of Heavy Single (Week 1)

* Complete a set on the 2 min for 10 minutes.

Workout

Everything Bagel (Time)

Freedom (RX’d)

5 Rounds

10 Lateral Burpee Over Dumbbell

50ft Single Dumbbell Walking Lunge (50/35)

20/16 Calorie Air Bike

(KG conv: 22.5/15 DB)

Independence

5 Rounds

8 Lateral Burpee Over Dumbbell

50ft Single Dumbbell Walking Lunge (35/25)

16/13 Calorie Air Bike

(KG conv: 15/10 DB)

Liberty

5 Rounds

8 Up Downs

50ft Walking Lunge

12/10 Calorie Air Bike

Target time: 12-14 minutes

Time cap: 16 minutes

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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