Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

45-second Row

5 Pike Push Ups

5 Single Arm Ring Rows (each)

10 Box Step Ups (low)

2. Workout Prep

2 sets:

4 Ring Rows

2 Handstand Push Ups

4 Box Jump Overs (build in height)

Workout

Jeopardy (Time)

Freedom (RX’d)

AMRAP 2:00 (8 sets Max)

15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)

10 Handstand Push Ups

Max Box Jump Overs (24/20)

-no rest between sets-

*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

Independence

AMRAP 2:00 (8 sets Max)

12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)

8 Handstand Push Ups

Max Box Jump Overs (20/16)

-no rest between sets-

-Continue the pattern until 100 Box Jump Overs total are accumulated

Liberty

AMRAP 2:00 (8 sets Max)

10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)

10 Push Ups

Max Box Step Ups (20/16)

-no rest between sets-

-Continue the pattern until 75 Box Step Ups total are accumulated

Target number of reps each set: 17+ Box Jump Overs

Minimum number of reps before scaling: 12 Box Jump Overs

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Single leg DB Romanian Deadlift (each side) @ moderate weight RPE 7

10 Russian Kettlebell Swing @ moderate weight RPE 7

*Rest 2 minutes b/t rounds
Weighted Hip Thrusts

Single Leg DB Romanian Deadlift

Good Mornings if no access to GHD

Russian Kettlebell Swing

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Down Dog

20x Shoo the Cat

2x 10 Foam Roll Up Wall

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.
Down Dog

Shoo the Cat

Foam Roll Up Wall