Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pass Throughs

10 Dynamic Squat Stretches

-into-

8:00 AMRAP

30-second Row

25ft Lizard Crawl

2 Snatch Grip Push Press (empty bar)

3 Ovehead Squats (empty bar)

2 Zombie Climbs (Or 5 Ring Rows)

2. Strength

5 sets x 2 Overhead Squats (Build in weight or stay)

-complete one set every 2:00-

3. Workout Prep

2 sets:

1 Rope Climb

3 Overhead Squats

5/4 Calorie Row

Strength/Accessory

Overhead Squat

5 sets x 2 Overhead Squats

-Complete one set every 2:00-

* Bar car be taken from the rack. You can build through sets or remain the same.

Workout

Sourdough (3 Rounds for time)

Freedom (RX’d)

3 sets (Every 7:00)

2 Rope Climbs (Or 8 Strict Pull Ups)

-straight Into-

3 Rounds

8 Overhead Squats (95/65)

12/10 Calorie Row

(KG conv: 42.5/30 OH Squats)

Independence

3 sets (Every 7:00)

1 Rope Climb (Or 4 Strict Pull Ups)

-straight Into-

3 Rounds

8 Overhead Squats (75/55)

10/8 Calorie Row

(KG conv: 35/25 OH Squats)

Liberty

3 sets (Every 7:00)

8 Jumping Pull Ups

-straight Into-

3 Rounds

8 Dumbbell Squats (light)

8/7 Calorie Row

Target time each set: 3:45-4:45 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.)

2x 10 Seated External Rotations (each side)

1 Minute Ring Lat Stretch

2x 10 Reverse Leg Raises (each side)

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.
Seated External Rotations

Ring Lat Stretch

Reverse Leg Raises