Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

10 Roll and Reach

10 Dynamic Squat Streches

10 Half Kneeling Single Arm Dumbbell Press (each)

5 Inchworms

5 Ring Rows

20 Single Unders

2. Workout Prep

2 sets (each-with partner)

100m Row

10 Double Unders

2 Burpee Pull Ups

5 Dumbbell Thrusters (build in weight)

Workout

“Quick, what’s the number for 911?” (Time)

Freedom (RX’d)

Teams of 2

2000/1750m Row

150 Double Unders

25 Burpee Pull Ups

75 Dumbbell Thrusters (50s/35s)

25 Burpee Pull Ups

150 Double Unders

2000/1750m Row

(KG conv: 22.5/15)

Independence

Teams of 2

2000/1750m Row

120 Double Unders

20 Burpee Pull Ups

75 Dumbbell Thrusters (35s/25s)

20 Burpee Pull Ups

120 Double Unders

2000/1750m Row

(KG conv: 15/10)

Liberty

Teams of 2

1500/1200m Row

150 Single Unders

25 Up Downs + Jumping Pull Up

60 Dumbbell Thrusters (light)

25 Up Downs + Jumping Pull Up

150 Single Unders

1500/1200m Row

Target time: 27-30 minutes

Time cap: 36 minutes

Strength/Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 3 min b/t rounds-
Elevated Toe Double DB Romanian Deadlift

Lying DB Hamstring Curl

Standing Barbell Calf Raise