Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8 min AMRAP

45-second Row

5 Hanging Knee Raises

4 Dumbbell Snatches (building)

5 Cat/Cows

2. Workout Prep

2 sets:

50m Run

4 Toes to Bar

4 Alternating Dumbbell Snatches (build in weight)

Workout

Dickies Triplet (Time)

Freedom (RX’d)

5 Rounds

175m Run

12 Toes to Bar

6 Alternating Dumbbell Snatch (70/50)

(KG: 32.5/22.5 DB)

Independence

5 Rounds

175m Run

10 Toes to Bar

8 Alternating Dumbbell Snatch (50/35)

(KG: 22.5/15 DB)

Liberty

5 Rounds

150m Run

12 Hanging Knee Raises

8 Alternating Dumbbell Snatch (light)

Target time: 8-10 minutes

Time cap: 12 minutes

Strength Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

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

-Rest 2 min b/t rounds-
Elevated Toe Double DB Romanian Deadlift

Lying DB Hamstring Curl

Single Leg Calf Raise

Cooldown/Mobility

Mobility (No Measure)

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

2x 8 Bretzel

2x 45 Seconds Ring Tricep Stretch

45 Seconds Supine Twists

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.
Bretzel

Ring Tricep Stretch

Supine Twists