Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into

8:00 AMRAP

10 Roll and Reach

10 Cossack Squats

5 Kip Swings

3 inch worms

5 Back Squats (empty bar – build in weight)

2. Strength

6 sets x 2 Back Squats (75%)

-Every 1:30-

3. Workout Prep

2 sets:

5 Wall Balls

3 Pull Ups

1 Wall Walk

Strength/Accessory

Back Squat

6 sets x 2 Back Squats (75%)

-Complete a set every 1:30-

Workout

The Price is Right (2 Rounds for time)

Freedom (RX’d)

2 sets:

3 Rounds

15 Wall Balls (20/14)

9 Pull Ups

3 Wall Walks

-rest 3:00 between sets

(KG conv: 9/6 WB)

Independence

2 sets:

3 Rounds

12 Wall Balls (20/14)

8 Pull Ups

2 Wall Walks

-rest 3:00 between sets

(KG conv: 9/6 WB)

Liberty

2 sets:

3 Rounds

10 Wall Ball Thrusters (light)

8 Ring Rows

3 Inch Worms

-rest 3:00 between sets

Target time each set: Sub 5 minutes

Time cap each set: 7 minutes (overall time cap: 17 minutes)

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

2x 10 Reverse Leg Raises

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.
Couch Stretch

Reverse Leg Raises