Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

5 Kip Swings

10 Ring Rows

10 Banded Pass Throughs

5 Muscle Snatch (PVC- empty bar)

5 Snatch Push Press (PVC- empty bar)

5 Overhead Squats (PVC- empty bar)

2. Workout Prep

3 sets:

1 Bar Muscle Ups

3 Overhead Squats (build in weight)

Workout

Battleship (Time)

Freedom (RX’d)

7 Rounds

3 Bar Muscle Ups (Or 7 Chest to Bar)

7 Overhead Squats (135/95)

(KG conv: 60/42.5)

* The Overhead Squats are from the ground, not rack.

Independence

7 Rounds

2 Bar Muscle Ups (Or 5 Chest to Bar)

7 Overhead Squats (115/80)

(KG conv: 52.5/35)

Liberty

7 Rounds

7 Jumping Pull Ups

7 Dumbbell Front Squats (light)

Target time: 5:30-7 minutes

Time cap: 10 minutes

Strength/Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

4 Rounds

10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-
DB Stepback Lunges

GHD Nordic Hamstring Curl

Single Leg Calf Raise

Dumbbell Hamstring Curl

Cooldown/Mobility

Mobility (No Measure)

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

2x 30 Seconds Foam Roller Hip Internal Rotations

2x 10 Down Dog

1 Min Quardruped Forearm Stretch

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.
Foam Roller Hip Internal Rotations

Down Dog

Quardruped Forearm Stretch

()