Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine:

-into-

10:00 AMRAP

100m Run

10 Suitcase Deadlifts

5 Dumbbell Snatch (each)

10-Second Handstand Hold

5 Hanging Knee Raises

2. Workout Prep

2 sets (with partner)

100m Run (together)

2 Synchro Single Arm Devils Press

4 Toes to Bar (each) *Other partner holds Handstand

Workout

Warrior – Military (Time)

Freedom (RX’d)

Partner Workout

1600m Run (together)

-into-

5 rounds

15 Synchro Single Arm Devils Press (50/35)

30 Toes to Bar (*Partner must hold a Handstand)

-into-

1600m Run (together)

(KG conv: 22.5/15 DB)

Independence

Partner Workout

1200m Run (together)

-into-

5 rounds

15 Synchro Single Arm Devils Press (35/25)

25 Toes to Bar (Partner must hold a Handstand)

-into-

1200m Run (together)

(KG conv: 15/10 DB)

Liberty

Partner Workout

800m Run (together)

-into-

5 rounds

15 Synchro Hang Dumbbell Snatch

30 Hanging Knee Raises (Partner must hold a plank (elbows))

-into-

800m Run (together)

Target time: 28-30 minutes

Time cap: 35 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Band Pull Through @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)

10 DB Stepback Lunges (each side) @ moderate weight RPE 7

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

*Rest 3 minutes b/t rounds