Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

8:00 AMRAP

30 Single Unders

10 Cossack Squats

10 Lunges (in place)

5 Hand Release Push Ups

5 Back Squats (build in weight)

2. Strength

“Shock Method”

3-4 sets:

6 Back Squat (Heavy)

12 Dumbbell Front Rack Lunges (Total/In place)

25 Jumping Air Squats

-Rest 2:00 to 2:30 between sets-

3. Workout Prep

2 sets

10 Double Unders

5 Push Ups

Strength/Accessory

Shock Method (Squat) (Weight)

“Shock Method”

3-4 sets:

6 Back Squats (Heavy)

12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)

25 Jumping Air Squats (Fast)

-Rest 2:00 to 2:30 between sets-

Score = weight of the Back Squats. You can increase weight or stay the same across all sets.

Workout

‘Tis the Season (5 Rounds for time)

Freedom (RX’d)

5 sets

100 Double Unders

25 Push Ups

– Rest 1:00 between sets –

Independence

5 sets

75 Double Unders

20 Push Ups

-Rest 1:00 between sets-

Liberty

5 sets

75 Single Unders

15 Bar Push Ups

-Rest 1:00 between sets-

Target time each set: 1:45 – 2:15

Time cap each set: 2:30

Overall time cap: 16:30

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

2x 1 Minute Pec 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

Pec Stretch