Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

6:00 AMRAP

30-second Air Bike (build in pace)

10 Cossack Squats

10 Deadbugs

5 Air Squats

2. Workout Prep

2 sets:

5 Air Squats

10-second Air Bike (at workout pace)

Workout

Healer – Medical (5 Rounds for calories)

Freedom (RX’d)

5 Sets

2:00 AMRAP

30 Air Squats

Max Calorie Air Bike

– Rest 2:00 between sets –

Independence

5 Sets

2:00 AMRAP

25 Air Squats

Max Calorie Air Bike

-Rest 2:00 between sets –

Liberty

5 Sets

2:00 AMRAP

20 Air Squats to a Med Ball

Max Calorie Air Bike

-Rest 2:00 between sets –

Target number of Calories each set: 18/14+

Minimum number of Calories before scaling: 14/11

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7

10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

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

2x :45 Ring Tricep Stretch

4x 5 Quad Foam Rolling (each leg)

2x 10 Shoulder Extension Bridge

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Tricep Stretch

Quad Foam Rolling

Shoulder Extension Bridges

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