Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

10 Glute Bridges

5 Deadlifts (empty bar – build across sets)

5 Strict Press (empty bar – build across sets)

10 yd sled push + 10 yd sled pull (or 5 Front Squats empty bar – build across sets)

2. Workout Prep

With partner

2 sets:

3 Deadlifts (each/ build in weight)

3 Shoulder to Overhead (each/ build in weight)

10yd Sled Push (each/ build in weight)(or 5 Front Squats each)

Workout

Cyclone (Time)

Freedom (RX’d)

Teams of 2

2 rounds:

50 Deadlifts (225/155)

50 Shoulder to Overhead (135/95)

150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))

(KG DL: 102.5/70, S2O/Sled/FS: 60/42.5)

*Repeat from Sept 8, 2022. All reps are shared, with one partner working at a time.

Independence

Teams of 2

2 rounds:

50 Deadlifts (185/125)

50 Shoulder to Overhead (95/65)

150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)

(KG DL: 85/57.5, S2O/FS: 42.5/30, Sled: 40/20)

Liberty

Teams of 2

2 rounds:

50 Dumbbell Deadlifts (light)

50 Dumbbell Shoulder to Overhead (light)

100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)

(KG Sled: 20/empty)

Target time: 17-19 minutes

Time cap: 25 minutes

Strength/Accessory

Core Work (Checkmark)

4 sets:

15 Strict Abmat Situps (hands next to head or across chest)

:30 Hanging L-sit Hold

10 KB Side Bends (each side)

7 Alligator Rolls (each side)

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

*Rest 2:00 b/t sets
Sit Ups – Keep hands across chest or next to head

Kettlebell Side Bend

Alligator Rolls

KB Front Racked/ Overhead Carry