Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets

10 Banded Pull Aparts

10 Banded Chest Flys

-into-

7:00 AMRAP

3 Shuttle Runs

8 Handstand Shoulder Taps against the wall

3 Bench Press (empty bar-build across sets)

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

2. Strength

5 sets x 3 Bench Press @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

1 Shuttle Run

10ft Handstand Walk

Strength/Accessory

Bench Press

5 sets x 3 Bench Press @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Eiffel Tower (5 Rounds for time)

Freedom (RX’d)

5 sets:

5 Shuttle Runs

1 Handstand Walk (25ft) (or 2 Wall Walks)

5 Shuttle Runs

1 Handstand Walk (25ft) (or 2 Wall Walks)

5 Shuttle Runs

Every 4 Minutes for 5 Rounds

3 min Cap per round

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Independence

5 sets:

5 Shuttle Runs

1 Handstand Walk (15ft) (or 2 Wall Walks)

5 Shuttle Runs

1 Handstand Walk (15ft) (or 2 Wall Walks)

5 Shuttle Runs

Every 4 Minutes for 5 Rounds

3 min Cap per round

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Liberty

5 sets:

5 Shuttle Runs

1 Bear Crawl (25ft)

5 Shuttle Runs

1 Bear Crawl (25ft)

5 Shuttle Runs

Every 4 Minutes for 5 Rounds

3 min Cap per round

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Target time each set: 1:20-1:40

Time cap each set 3:00

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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