Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Glute Bridges

10 Deadbugs

10 Single Arm Dumbbell Bench (each)

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

2. Strength

6 sets x 4 Deadlifts (75%)

-Complete a set every 1:45-

3. Workout Prep

2 sets:

4 Push Ups

4 Air Squats

4 Bench Press (build in weight)

4 Wall Balls

Strength/Accessory

Deadlift

6 sets x 4 Deadlifts (75%)

-Complete a set every 1:45-

Workout

Baloo the Bear (Time)

Freedom (RX’d)

40 Push Ups

80 Air Squats

20 Bench Press (135/85)

40 Wall Balls (20/14)

20 Bench Press (135/85)

80 Air Squats

40 Push Ups

(KG conv: 60/37.5 BP, 9/6 WB)

Independence

30 Push Ups

60 Air Squats

20 Bench Press (115/75)

30 Wall Balls (20/14)

20 Bench Press (115/75)

60 Air Squats

30 Push Ups

(KG conv: 52.5/35 BP, 9/6 WB)

Liberty

20 Bar Push Ups

40 Air Squats

20 Dumbbell Bench Press (light)

20 Wall Balls (light)

20 Dumbbell Bench Press (light)

40 Air Squats

20 Bar Push Ups

Target time: 14-16 minutes

Time cap: 20 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 15 Adductor Rockbacks

2x 10 Shoulder Extension Bridges

1 Minute Ring Lat Stretch

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.
Adductor Rockbacks

Shoulder Extension Bridges

Ring Lat Stretch