Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

8:00 AMRAP

10 Deadbugs

3 Front Squats (empty bar)

5 Kip Swings

5 Hanging Knee Raises

2. Workout Prep

3 sets:

3 Front Squats (build in weight)

3 Toes to Bar

Workout

Candy Cane Wishes (Time)

Freedom (RX’d)

7 Rounds

7 Front Squats (135/95)

14 Toes to Bar

(KG conv: 60/42.5 FS)

Independence

7 Rounds

7 Front Squats (115/80)

11 Toes to Bar

(KG conv: 52.5/35 FS)

Liberty

7 Rounds

7 Dumbbell Front Squats (light)

7 Hanging Knee Raises

Target time: 9-11 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

3-4 Rounds

12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

* Rest 1-2 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.
Lying DB Hamstring Curl

Standing Barbell Calf Raise

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash

1 Minute Ring Lat Stretch

1 Minute Barbell Forearm Stretch

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.
Posterior Shoulder Smash

Ring Lat Stretch

Barbell Forearm Stretch