Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30-second Air Bike

10 Bent Over Banded Rows

5 Inch Worms

10 Box Step Ups

2. Strength

3 sets:

10 Shoulder Press (60-65%)

10 (L/R) Bent Over Single Arm Dumbbell Rows

-rest 2:00 between sets-

3. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

3 Handstand Push Ups

3 Box Jumps (build in height)

Strength Accessory

Shoulder Press

3 sets:

10 Shoulder Press (60-65%)

10 (L/R) Bent Over Single Arm Dumbbell Rows

-rest 2:00 between sets-

Score the shoulder press, comment with the DB weight

Workout

Cooldown/Mobility

Minnesota Timberwolves (AMRAP – Reps)

Freedom (RX’d)

12:00 AMRAP

10/8 Calorie Air Bike

10 Handstand Push Ups

5-10-15-20…

Box Jumps (24/20)

Independence

12:00 AMRAP

10/8 Calorie Air Bike

8 Handstand Push Ups

5-10-15-20…

Box Jumps (20/16)

Liberty

12:00 AMRAP

8/7 Calorie Air Bike

8 Dumbbell Push Press (light)

5-10-15-20…

Box Step Ups (20/16)

Target number of reps: 197/185 (Into the round of 30 Box Jumps)

Minimum number of reps before scaling: 112/104 (Into the round of 20 Box Jumps)

Mobility (No Measure)

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

2×15 Adductor Rockbacks

1 Min Calf Foam Rolling

2×10 Foam Roll Wall

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