Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Glute Bridges

10 Deadbugs

10 Bird Dogs

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

2. Strength

6 sets x 2 Deadlifts (80%)

-Every 1:30-

3. Workout Prep

1 set:

2x50ft Shuttle Run

4 Pull Ups

4 V-Ups

Strength/Accessory

Deadlift

6 sets x 2 Deadlifts (80%)

-Every 1:30-

Workout

Mario Kart (AMRAP – Rounds and Reps)

Freedom (RX’d)

3 sets

5:00 AMRAP

3x50ft Shuttle Runs

10 Pull-ups

3x50ft Shuttle Runs

15 V-ups

-Rest 3:00 between sets-

(Each shuttle run rep is 25 feet down + 25 feet back)

Independence

3 sets:

5:00 AMRAP

3x50ft Shuttle Runs

8 Pull-ups

3x50ft Shuttle Runs

10 V-ups

-Rest 3:00 between sets-

Liberty

3 sets:

5:00 AMRAP

3x50ft Shuttle Runs

10 Ring Rows

3x50ft Shuttle Runs

15 Sit ups

-Rest 3:00 between sets-

Target number of rounds each set: 3.5

Minimum number of rounds before scaling: 2.5

Cooldown/Mobility

Mobility (No Measure)

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

1-2 Minutes Dumbbell Tricep Stretch

1 Minute Seated Biceps Stretch

15 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.
DB Tricep Stretch

Seated Biceps Stretch

Bootstrappers