Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row

-into-

7:00 AMRAP

5 Hanging Knee Raises

5 Hand Release Push Ups (knees)

10 Dynamic Squat Stretches

3 Tempo Front Squats (empty bar-build in weight)

2. Strength

3 Front Squats x 6 sets (80-85%)

-Complete a set every 2:00-

3. Workout Prep

3 sets:

3 Bench Press (build in weight)

3 Toes to Bar

Strength Accessory

Front Squat

6 sets of 3 Front Squats (80-85%)

-Complete a set every 2:00-

Workout

PEZ (Time)

Freedom (RX’d)

For Time:

AMRAP 1:00

7 Barbell Bench Press (155/95)

AMRAP Toes to Bar in the time remaining until you get to 100 reps

-rest 1:00 between sets-

Time cap: 15 min (8 rounds)

(KG conv: 70/42.5 Bench)

Independence

For Time:

AMRAP 1:00

7 Barbell Bench Press (135/85)

AMRAP Toes to Bar in the time remaining until you get to 75 reps

-rest 1:00 between sets-

(KG conv: 60/42.5 Bench)

Liberty

For Time:

AMRAP 1:00

7 Barbell Dumbbell Bench Press (light)

AMRAP Hanging Knee Raises in the time remaining until you get to 75 reps

-rest 1:00 between sets-

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2×10 Shoulder Extension Bridges

20 90/90 Rotations

2×10 Down Dog

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