Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Alternating V-Ups

-into-

10:00 AMRAP

5 Pike Push Ups

5 Deadlifts (empty bar – build across sets)

10 Ring Rows

30 Single Unders

2. Workout Prep

3 sets:

2 Handstand Push Ups

3 Deadlifts (build in weight)

4 Pull Ups

10 Double Unders

Workout

Partner “BRADSHAW” (Time)

Freedom (RX’d)

Teams of 2

10 rounds (each/1:1)

3 Handstand Push Ups

6 Deadlifts (225/155)

12 Pull-Ups

24 Double-Unders

(KG conv: 102.5/70 DL)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Independence

Teams of 2

10 rounds (each/1:1)

2 Handstand Push Ups

6 Deadlifts (185/125)

8 Pull-Ups

16 Double-Unders

(KG conv: 85/57.5 DL)

Liberty

Teams of 2

10 rounds (each/1:1)

3 Push Ups

6 Dumbbell Deadlifts (moderate)

8 Ring Rows

24 Single-Unders

Target time: 32-34 minutes

Time cap: 40 minutes

Strength/Accessory

Core Work (Checkmark)

4 sets:

15 Stick Sit Ups

30 Seated Oblique Twists with Med Ball

:30 GHD Hip Extension (or superman hold)

15 Strict Hanging Leg Raise (or strict knee raise)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets
Seated Oblique Twists with Med Ball

Hip Extension

Strict Hanging Leg Raise

Superman Hold