Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

1:00 Row

5 Inchworm

5 Roll and Reach

5 Suitcase Deadlifts (each)

2. Workout Prep

2 sets: With partner

100m Row (each)

2 Burpee Deadlifts (each- build in weight)

Workout

Deal or No Deal (Time)

Freedom (RX’d)

Teams of 2

3 rounds

2000m/1750m Row

40 Dumbbell Burpee Deadlifts (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

Teams of 2

3 rounds

2000m/1750m Row

40 Dumbbell Burpee Deadlifts (35s/25s)

(KG conv: 15/10 DBs)

Liberty

Teams of 2

3 rounds

1500m/1200m Row

30 Up Down Deadlifts (light)

Target time: 30-32 minutes

Time cap: 36 minutes

Strength/Accessory

Core Work (Checkmark)

4 sets:

15 Overhead Plate sit ups

:45 sec Chinese Plank

15 Standing Banded Pallof Press (each side)

30 Laying Heel Taps

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

*Rest 2:00 b/t sets
Face Up Chinese Plank

Standing Banded Pallof Press

Heel Taps

KB Front Racked/ Overhead Carry