Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

25ft Lizard Crawl

10 Dynamic Air Squats

-into-

8:00 AMRAP

30-second Jump Rope

5 Single Arm Dumbbell Shoulder Press (each)

10 Deadbugs

5 Back Squat (Build in weight)

2. Strength

4 sets x 4 Back Squats (85%)

-Complete a set every 2:30-

3. Workout Prep

2 sets:

2 Single Arm Dumbbell Thrusters (each)

10ft Single Dumbbell Walking Lunge

10 Double Unders

Strength/Accessory

Back Squat

4 sets x 4 Back Squats (85%)

-Complete a set every 2:30-

Workout

Monster Mash (2 Rounds for time)

Freedom (RX’d)

2 Sets:

3 Rounds

12 Single Arm Dumbbell Thrusters (6 per side) (50/35)

50ft Single Dumbbell Walking Lunge (50/35)

36 Double Unders

-rest 3:00 between sets-

(KG conv: 22.5/15 DB)

Independence

2 Sets:

3 Rounds

12 Single Arm Dumbbell Thrusters (6 per side) (35/25)

50ft Single Dumbbell Walking Lunge (35/25)

30 Double Unders

-rest 3:00 between sets-

(KG conv: 15/10 DB)

Liberty

2 Sets:

3 Rounds

12 Single Arm Dumbbell Thrusters (6 per side) (light)

50ft Walking Lunge

36 Single Unders

-rest 3:00 between sets-

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Cooldown/Mobility

Mobility (No Measure)

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

20x 90/90 Rotations

15x Bootstrappers

2x 1 Minute Calf Pumps

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.
90/90 Rotations

Bootstrappers

Calf Pumps