Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row (build in pace)

-into-

6:00 AMRAP

5 Kip Swings

5 Hanging Knee Raises

8 Dumbbell Snatches (light)

4 Inch Worms

2. Workout Prep

2 sets:

5/ Calorie Row

4 Hang Dumbbell Snatch (build in weight)

3 Toes to Bar

Workout

Taco (Time)

Freedom (RX’d)

50/40 Calorie Row

40 Alternating Hang Dumbbell Snatch (50/35)

40 Toes to Bar

40 Alternating Hang Dumbbell Snatch (50/35)

50/40 Calorie Row

(KG conv: 22.5/15 DB)

Independence

40/32 Calorie Row

40 Hang Dumbbell Snatch (35/25)

30 Toes to Bar

40 Hang Dumbbell Snatch (35/25)

40/32 Calorie Row

(KG conv: 15/10 DB)

Liberty

30/24 Calorie Row

30 Hang Dumbbell Snatch (light)

20 Hanging Knee Raises

30 Hang Dumbbell Snatch (light)

30/24 Calorie Row

Target time: 12-14 minutes

Time cap: 18 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-
Strict Press

Plate Front Raise

Barbell Drag Curls

Cooldown/Mobility

Mobility (No Measure)

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

2 Minutes Bench Stretch for Lats

10 Wall Jefferson Curls

2x 45 Seconds Ring Tricep 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.
Bench Stretch for Lats

Wall Jefferson Curls

Ring Tricep Stretch