Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

8:00 AMRAP

45-second Air Bike

8 Box Step Ups

4 Up Down + Get Overs

10 Banded Pass throughs

2. Workout Prep

1 set:

5/4 Calorie Air Bike

2 Burpee Box Get Overs

5/4 Calorie Air Bike

Workout

Maverick and Goose (3 Rounds for time)

Freedom (RX’d)

Every 10:00 ( 3 sets)

15/12 Calorie Air Bike

12 Burpee Box Get Overs (30/24)

15/12 Calorie Air Bike

9 Burpee Box Get Overs (30/24)

15/12 Calorie Air Bike

6 Burpee Box Get Overs (30/24)

*Repeat from Aug 16th, 2022

Independence

Every 10:00 ( 3 sets)

12/10 Calorie Air Bike

12 Burpee Box Get Overs (24/20)

12/10 Calorie Air Bike

9 Burpee Box Get Overs (24/20)

12/10 Calorie Air Bike

6 Burpee Box Get Overs (24/20)

Liberty

Every 10:00 ( 3 sets)

8/7 Air Bike

10 Up Down + Box Step up (20/16)

8/7 Air Bike

8 Up Down + Box Step up (20/16)

8/7 Air Bike

6 Up Down + Box Step up (20/16)

Target time each set: 5:30-6:30

Time cap each set: 8 minutes

Strength/Accessory

Mayhem Mini-Pump – Chest (Checkmark)

3 sets:

6 Dumbbell Incline Bench Press at RPE 9

12 Wide Grip Push Ups

25 Banded High to Low Chest Flies at RPE 7-8

-rest 2 minutes between sets-
Double Dumbbell Incline Bench Press

Wide Push Ups

Resistance Band Chest Fly High to Low

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Down Dog

1 Min Posterior Shoulder Smash

1 Min Foam Roller Angels

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.
Down Dog

Posterior Shoulder

Foam Roller Angels

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