Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

1:00 Machine

10 Glute Bridges

10 Suitcase Deadlifts (each)

10 Cat Cows

10 Step Ups

10 Alternating V-Ups

2. Workout Prep

2 sets:

5 Deadlifts (build in weight)

2 Box Jumps

4 GHDs

Workout

Milk and Cookies (AMRAP – Rounds and Reps)

Freedom (RX’d)

18:00 AMRAP

9 Deadlifts (115/80)

12 Box Jumps (24/20)

15 GHDs (Or V-Ups)

(KG conv: 52.5/35)

Independence

18:00 AMRAP

9 Deadlifts (95/65)

12 Box Jumps (20/16)

10 GHDs + 6in Riser(Or V-Ups)

(KG conv: 42.5/30)

Liberty

18:00 AMRAP

9 Dumbbell Deadlifts (light)

12 Box Step Ups (20/16)

15 Sit Ups

Target number of Rounds: 7 + Rounds

Minimum number of Rounds before scaling: 6

Strength/Accessory

Mayhem Mini-Pump – Upper Body (Checkmark)

3 Rounds

10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Inverted Skull Crusher @ moderate weight – maintain quality 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.
Supported Single Arm DB Tempo Row

Inverted Skull Crusher

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 Quardruped 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.
Calf Foam Rolling

Quardruped Forearm Stretch