Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

3 sets:

5 Deadlifts (empty bar)

5 Tempo Front Squats (empty bar)

3x50ft Shuttle Run

5 Inch Worms

2. Strength

Front Squat:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep

3 sets:

3 Deadlifts (build in weight)

1x50ft Shuttle Run

1 Wall Walk

Strength Accessory

Front Squat

Front Squat:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Workout

Rocky Mountains (Time)

Freedom (RX’d)

15-10-5

Deadlift (225/155)

Shuttle Run (50ft)

-into-

15 Wall Walks

-into-

5-10-15

Deadlift (225/155)

Shuttle Run (50ft)

(KG conv: 102/70 DL, 15m Shuttle Runs)

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

Independence

15-10-5

Deadlift (185/125)

Shuttle Run (50ft)

-into-

10 Wall Walks

-into-

5-10-15

Deadlift (185/125)

Shuttle Run (50ft)

(KG conv: 83/56 DL, 15m Shuttle Runs)

Liberty

12-8-4

Dumbbell Deadlift (light)

Shuttle Run (50ft)

-into-

15 Inch Worms

-into-

12-8-4

Dumbbell Deadlift (light)

Shuttle Run (50ft)

Target time: 11-13 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)