Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

:30 Jump Rope

10 Skater Side Jumps

10-second Handstand Hold

5 Inch Worms

2. Workout Prep

-with partner-

5/4 Calorie Row (each)

100m Run (build in pace)

10ft Handstand Walk (each)

Workout

NBA Finals (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

AMRAP 20 Minutes

50/40 Calorie Row (shared)

400m Run (together)

50/40 Calorie Row (shared)

25ft Handstand Walk (each) (OR 2 Wall Walks each)

Independence

Teams of 2

AMRAP 20 Minutes

40/32 Calorie Row

400m Run (together)

40/32 Calorie Row

15ft Handstand Walk (each) (OR 2 Wall Walks each)

Liberty

Teams of 2

AMRAP 20 Minutes

30/24 Calorie Row

300m Run (together)

30/24 Calorie Row

25ft Bear Crawl (each)

Target number of Rounds: 3.5 Rounds

Minimum number of Rounds before scaling: 2.5 Rounds

Strength/Accessory

Mayhem Mini-Pump – Arms and Core (Checkmark)

4 rounds:

10 Deficit Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Standing KB Crush Grip French Press @ moderate weight RPE 7

10 Seated Alternating DB Hammer Curl (each side) @ moderate weight RPE 7

15 Strict Abmat Situps (hands next to head or across chest)

:30 L-sit Hold

15 Plank Walk (each side)

:30 Chinese Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility (No Measure)

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

2x :30 Foam Roller Hip Internal Rotations (each side)

1 Min Ring Lat Stretch (each side)

1 Min Couch Stretch (each side)

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