Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row (build in pace)

-into-

3 sets

10 Hollow Rocks

10 Russian Kettlebell Swings (light)

4 Up Downs + Jump Over Rower

2. Workout Prep

2 sets:

5/4 Calorie Row (build in pace)

4 Kettlebell Swings (build in weight)

2 Burpee Over Rower

Workout

Indiana Pacers (4 Rounds for time)

Freedom (RX’d)

Every 6:00 (4 sets)

36/28 Calorie Row

24 Kettlebell Swings (53/35)

12 Burpee Over Rower

(KG conv: 24/16 KB)

Independence

Every 6:00 (4 sets)

30/24 Calorie Row

20 Kettlebell Swings (35/26)

10 Burpee Over Rower

(KG conv: 16/12 KB)

Liberty

Every 6:00 (4 sets)

24/18 Calorie Row

20 Russian Kettlebell Swings (light)

10 Up Downs

Target time each set: 3-4 minutes

Time cap each set: 5 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

-Rest 1:00 between rounds-

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Cat Cow

2x 1 Min Ring Bicep Stretch

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