Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

30 Single Unders

5 Kip Swings

5 Hanging Knee Raises

10 Wall Sit Single Dumbbell Strict Press (each)

10 Low Box Jumps

2. Workout Prep

2 sets: With Partner

30-second Air Bike

10 Double Unders

3 Toes to Bar

3 Push Press (build in weight)

Workout

Grown Ups (Time)

Freedom (RX’d)

Teams of 2

4 Rounds (each)

Partner 1:

40 Double Unders

20 Toes to Bar

20 Push Press (75/55)

40 Double Unders

Partner 2:

Max Calorie Air Bike

-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

(KG conv: 35/25 PP)

Score is time. For every calorie accumulated, subtract 1-second off time.

Example: 10:00 (workout time) – 100 calories (100) = 8:20 (score)

Independence

4 Rounds (each)

Partner 1:

30 Double Unders

15 Toes to Bar

15 Push Press (75/55)

30 Double Unders

Partner 2:

Max Calorie Air Bike

(KG conv: 35/25 PP)

Liberty

4 Rounds (each)

Partner 1:

40 Single Unders

15 Hanging Knee Raises

15 Dumbbell Push Press (light)

40 Single Unders

Partner 2:

Max Calorie Air Bike

Target number of Calories: 175/130+ Calories

Minimum number of Calories before scaling: 125/100 Calories

Target time: 16-18 minutes (with calories deduction)

Time cap each: 22 minutes (with calories deduction)

Strength/Accessory

Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:

10 Body Row on Racked Barbell @ moderate weight RPE 7

-rest 30 seconds-

10 Single Arm DB Skull Crusher (each side) @ moderate weight RPE 7

-rest 30 seconds-

10 Single DB Double Head Curl @ moderate weight RPE 7

* Rest 2 minutes between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Body Row on Racked Barbell

Single Arm DB Skull Crusher

Single DB Double Head Curl