Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

5 Inch Worms

5 Cat/Cow

10 Alternating V-Ups

5 Deadlifts (empty bar- build across sets))

10-yard Empty Sled Push

2. Workout Prep

3 sets: With Partner

5 Deadlifts (build in weight)

10 Sled Push (each – build in weight)

Workout

Philadelphia (Time)

Freedom (RX’d)

Teams of 2

80 Deadlifts (135/95)(KG 60/42.5)

30-yard Sled Push (4×45/3×45)(KG 80/60)

60 Deadlifts (185/125)(KG 85/57.5)

40-yard Sled Push (3×45/2×45)(KG 60/40)

40 Deadlifts (225/155)(KG 102.5/70)

50-yard Sled Push (2×45/1×45)(KG 40/20)

20 Deadlifts (275/185)(KG 125/85)

60-yard Sled Push (1×45/1×25)(KG 20/10)

Note: If this workout is challenging with your gym setup or if you don’t have sleds, check out the Large Class Option in the coach notes.

Independence

Teams of 2

80 Deadlifts (115/80)(KG 52.5/35)

30 yard Sled Push (3×45/2×45)(KG 60/40)

60 Deadlifts (155/105)(KG 70/47.5)

40 yard Sled Push (2×45/1×45)(KG 40/20)

40 Deadlifts (185/125)(KG 85/57.5)

50 yard Sled Push (1×45/1×25)(KG 20/10)

20 Deadlifts (225/155)(KG 102.5/70)

60 yard Sled Push (1×25/empty)(10/empty)

Liberty

Teams of 2

50-40-30-20-10

Dumbbell Deadlifts (light)

Yard Sled Push (2×45/1×45)(KG 40/20)

Target time: 14-16 minutes

Time cap: 20 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

3 rounds:

10 Kneeling Banded Hip Extension @ moderate weight RPE 7

10 Back Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 Strict Hanging Leg Raise

15 Plank Walk (each side)

15 Alt. V-Ups (each side)

:45 sec Superman Hold

*Rest 3 minutes b/t rounds