Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

2-3 Sets

10 Hand Release Push Up

5 Single Arm Bench Press (each side, moderate)

5 Single Arm Ring Rows (each)

2. Workout Prep

2 sets:

5 Bench Press (build in weight)

5 Bent Over Banded Rows

Workout

“You’re Tiny Avenger!” (3 Rounds for time)

Freedom (RX’d)

3 sets:

3 Rounds

10 Bench Press (135/85)

20 Bent Over Banded Rows

-rest 1:1 between sets-

(KG conv: 61/38)

* Note: each set is 3 rounds, with athletes performing 9 rounds total.

Independence

3 sets:

3 Rounds

10 Bench Press (115/75)

20 Bent Over Banded Rows

-rest 1:1 between sets-

(KG conv: 52/34)

Liberty

3 sets:

3 Rounds

10 Dumbbell Bench Press (light)

15 Bent Over Banded Rows

-rest 1:1 between sets-

Target time each set: 3-4 minutes

Time cap each set: 5 minutes

Overall time cap: 25 minutes

Strength/Accessory

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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