Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Air Bike
-into-
6:00 AMRAP
8 Roll and Reach
4 Single Arm Dumbbell Suitcase Deadlifts
4 Alternating Dumbbell Snatches
4 Up-Downs over Dumbbell
4 Deadlifts (empty bar – build across sets)
2. Strength
Deadlift for load:
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build-in pace)
4 Alternating Dumbbell Snatch (build-in weight)
2 Burpee over Dumbbell
Strength/Accessory
Deadlift
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Workout
The Little Rascals (2 Rounds for time)
Freedom (RX’d)
3 rounds:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
(KG conv: 22.5/15)
Independence
3 rounds:
12/10 Calorie Air Bike
10 Alternating Dumbbell Snatch (35/25)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
36/30 Calorie Air Bike
30 Alternating Dumbbell Snatch (35/25)
27 Burpee Over Dumbbell
(KG conv: 15/10)
Liberty
3 rounds:
8/7 Calorie Air Bike
8 Alternating Dumbbell Snatch (light)
8 Up Downs
-Rest until 12:00-
For time:
24/20 Calorie Air Bike
24 Alternating Dumbbell Snatch (light)
24 Up Downs
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Dorsiflexion Matrix
2x 10 Down Dog
2x 30 Seconds Foam Roller Hip Internal Rotations
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.
Dorsiflexion Matrix
Down Dog
Foam Roller Hip Internal Rotations
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