Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

10:00 AMRAP

45-second Row

10 Deadbugs

10 Cossack Squats

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

strength

Deadlift (6 sets x 6 Deadlifts (75%)
-Complete a set every 2:00-)

• Athletes should go off of their Heavy Single from the final week

of the previous cycle, and if they are new or missed, then use a

lightweight that feels good and looks good.

• Make sure athletes focus on a deep stomach breath before every

lift.

• Deadlift is always a scary lift to go heavy on, so please ensure

athletes are cautious of form.

• Record each set as 1 of your scores for load

Movement prep/Workout prep

3 sets:

5/4 Calorie Row (build in pace)

3 Hang Squat Cleans (build in weight)

Freedom

Haagen Daz (Time)

27-21-15-9

Calorie Row (women: 21-15-12-7)

Hang Squat Cleans (75/55)

(KG conv: 35/25 HSC)

Independence

Metcon (Time)

21-15-9-6

Calorie Row (women 16-12-8-4)

Hang Squat Cleans (65/45)

liberty

Metcon (Time)

12-10-8-6

Calorie Row (women 10-8-6-4)

Hang Dumbbell Squat Cleans (light)

Target time

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride,

etc.)

2x 10 Reverse Leg Raises (each side)

20x 90/90 Rotations