Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

1:00 Ski or Row

5 Deadlifts (empty bar – build across)

1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)

10 V-Ups

2. Workout Prep

3 sets:

5/4 Calorie Ski (Or Row)

5 Deadlifts (build in weight)

1 Rope Climb (half way)

5 GHDs Or V-ups

Workout

Midline Climb (Time)

Freedom (RX’d)

30 Deadlifts (185/125)

2 Rope Climbs (Or 6 Strict Pull Ups)

30/24 Calorie Ski Erg (Or Row)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 GHD Sit-ups (Or V-Ups)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 GHD Sit-ups (Or V-Ups)

2 Rope Climbs (Or 6 Strict Pull Ups)

30/24 Calorie Ski Erg (Or Row)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 Deadlifts (185/125)

(KG conv: 85/57.5 DL)

Independence

30 Deadlifts (155/105)

1 Rope Climb (Or 3 Strict Pull Ups)

25/20 Calorie Ski Erg (Or Row)

1 Rope Climbs (Or 3 Strict Pull Ups)

20 GHD Sit-ups (Or V-Ups)

1 Rope Climb (Or 3 Strict Pull Ups)

20 GHD Sit-ups (Or V-Ups)

1 Rope Climb (Or 3 Strict Pull Ups)

25/20 Calorie Ski Erg (Or Row)

1 Rope Climbs (Or 3 Strict Pull Ups)

30 Deadlifts (155/105)

(KG conv: 70/47.5 DL)

Liberty

30 Dumbbell Deadlifts (light)

10 Ring Rows

20/16 Calorie Row

10 RIng Rows

30 SIt Ups

10 Ring Rows

30 Sit Ups

10 Ring Rows

20/16 Calorie Row

10 RIng Rows

30 Dumbbell Deadlifts (light)

Target time: Sub 20 minutes

Time cap: 30 minutes

Cooldown/Mobility

Mobility (No Measure)

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

20 Shoo the Cat

2 Minutes Bench Stretch for Lats

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.
Shoo the Cat

Bench Stretch for Lats