Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets

10 Dynamic Squat Stretches

10 Cossack Squats

-into-

8:00 AMRAP

30-second Jump Rope

10 Alternating V-Ups

5 Back Squats (build across sets)

5 Single Arm Dumbbell Bench Press (each)

2. Strength

Build up to a Heavy Back Squat

12-15 minutes

3. Workout Prep

2 sets

10 Double Unders

5 Bench Press (build in weight)

Strength/Accessory

Back Squat

Build up to a Heavy Back Squat

12-15 minutes

Workout

“Grateful. Thankful. Blessed” (5 Rounds for time)

Freedom (RX’d)

Every 3:00 (5 sets)

75 Double Unders

10 Bench Press (155/95)

(KG conv: 70/42.5 BP)

Independence

Every 3:00 (5 sets)

60 Double Unders

10 Bench Press (135/85)

(KG conv: 60/37.5 BP)

Liberty

Every 3:00 (5 sets)

60 Single Unders

10 Dumbbell Bench Press (light)

Target time each set: 1:10-1:30

Time cap each set: 2:00

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Calf Foam Rolling

1 Minute Forearm Smash

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.
Calf Foam Rolling

Forearm Smash