Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

45-second Air Bike

10 Alternating V-Ups

25ft Bear Crawl

4 Burpees

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

4 GHDs

10ft Handstand Walk

2 Burpee to Bar

Workout

Ben & Jerry’s (8 Rounds for reps)

Freedom (RX’d)

20:00 AMRAP

60/48 Calorie Air Bike (Or 2000m Bike Erg)

40 GHD Sit Ups (Or V-Ups)

40ft Handstand Walk (Or 4 Wall Walks)

30/24 Calorie Air Bike (Or 1000m Bike Erg)

30 GHD Sit Ups (Or V-Ups)

30ft Handstand Walk (Or 3 Wall Walks)

15/12 Calorie Air Bike (Or 500m Bike Erg)

20 GHD Sit Ups (Or V-Ups)

20ft Handstand Walk (Or 2 Wall Walks)

Max Burpee to Bar (6in) in the remaining time.

** 18 min time cap before advancing to the burpees. If you haven’t completed the previous work, start the burpees then. **

Independence

20:00 AMRAP

50/40 Calorie Air Bike (Or 2000m Bike Erg)

30 GHD Sit Ups (V-Ups)

30ft Handstand Walk (3 Wall Walks)

25/20 Calorie Air Bike (Or 1000m Bike Erg)

25 GHD Sit Ups (V-Ups)

25ft Handstand Walk (2 Wall Walks)

12/10 Calorie Air Bike (Or 500m Bike Erg)

12 GHD Sit Ups (V-Ups)

10ft Handstand Walk (1 Wall Walk)

Max Burpee to Bar (6in) in the remaining time.

Liberty

20:00 AMRAP

30/24 Calorie Air Bike (Or 1000m Bike Erg)

30 SIt Ups

30ft Bear Crawl

20/16 Calorie Air Bike (Or 600m Bike Erg)

20 Sit Ups

20ft Bear Crawl

10/8 Calorie Air Bike (Or 200m Bike Erg)

10 Sit Ups

10ft Bear Crawl

Max Up Downs in the remaining time.

Target number of Reps: 25+ reps

Minimum number of Reps before scaling: 15 reps

Strength/Accessory

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Start light and increase across sets

*Rest 1 minute between rounds
Isolateral DB Farmers Carry

Cooldown/Mobility

Mobility (No Measure)

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

20x Shoo the Cat

2x 15 Adductor Rockbacks

1-2 Minutes Cobra 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.
Shoo the Cat

Adductor Rockbacks

Cobra