Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Machine:

-into-

8:00 AMRAP

10 Alternating V-Ups

10 Banded Pass-throughs

10 PVC Overhead Squats

5 Hang Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

2. Strength

5 sets (every 3:00):

10 Hang Power Cleans (Build up to 65% of 1RM Clean)

3. Workout Prep

2 sets:

5 Overhead Squats (build in weight)

5/4 Calorie Air Bike

2 Box Jump Overs

Strength/Accessory

Hang Power Clean

5 sets (every 3:00):

10 Hang Power Cleans (Build up to 65% of 1RM Clean)

Workout

Himalayas (Time)

Freedom (RX’d)

3 Rounds

30 Overhead Squats (95/65)*

30/24 Calorie Air Bike

*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)

(KG conv: 43/29 OHS)

Independence

3 Rounds

30 Overhead Squats (75/55)*

25/20 Calorie Air Bike

Every time you break on the overhead squats, complete 10 Box Jump Overs (20)

(KG conv: 34/25 OHS)

Liberty

3 Rounds

20 Dumbbell Front Squats (light)*

20/16 Calorie Air Bike

Every time you break on the front squats, complete 10 Box Step Ups (20)

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)