Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

15 Banded Pull Aparts

10 Dynamic Air Squats

-into-

8:00 AMRAP

10 Cossack Squats

10 Box Step Ups

5 Back Squat (Build in weight)

10 Deadbugs

2. Strength

6 sets x 6 Back Squats (75%)

-Complete a set every 2:00-

3. Workout Prep

2 sets:

4 Dumbbell Box Step Ups (build-in height/weight)

4 Dumbbell Bench (build in weight)

Strength Accessory

Back Squat

6 sets x 6 Back Squats (75%)

-Complete a set every 2:00-

Workout

Tillamook (Time)

Freedom (RX’d)

10-9-8-7-6-5-4-3-2-1

Dumbbell Box Step Ups (50s/35s)(24/20)

8 Dumbbell Bench Press (50s/35s) after each set

(KG conv: 22.5/15 DBs)

Independence

10-9-8-7-6-5-4-3-2-1

Dumbbell Box Step Ups (35s/25s)(24/20)

8 Dumbbell Bench Press (35s/25s) after each set

(KG conv: 15/10 DBs)

Liberty

10-9-8-7-6-5-4-3-2-1

Single Dumbbell Box Step Ups (light)(20/16)

8 Elevated Push Ups after each set

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 1 Minute Pec Stretch

2x 10 Bootstrappers

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.
Pec Stretch

Bootstrappers