Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

25ft Lizard Crawl

10 Cossack 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

2 sets x 2 Back Squats (90-95%)

-Complete a set every 3:00-

3. Workout Prep

2 set:

10 Double Unders

3 Shoulder to Overhead (build in weight)

Strength/Accessory

Back Squat

2 sets x 2 Back Squat (90-95%)

-Complete a set every 3:00-

Workout

Hot Cocoa (Time)

Freedom (RX’d)

5 Rounds

75 Double Unders

15 Shoulder to Overhead (95/65)

(KG conv: 42.5/30 S2O)

Independence

5 Rounds

60 Double Unders

15 Shoulder to Overhead (75/55)

(KG conv: 35/25 S2O)

Liberty

5 Rounds

60 SIngle Unders

10 Dumbbell Push Press (light)

Target time: 10-11 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 10 Shoulder Extension Bridges

1 Minute Calf Foam Rolling

10x 5 Second Cobra

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.
Shoulder Extension Bridges

Calf Foam Rolling

Cobra