Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Air Bike

-into-

8:00 AMRAP

10 Cossack Squats

10 Deadbugs

5 Muscle Cleans (empty bar)

5 Push Press (empty bar)

4 Back Rack Step Back Lunges (empty bar)

2. Strength

5 sets

10 Back Rack Step Back Lunges (moderate weight)

-10 reps total, alternate legs each rep.-

3. Workout Prep

3 sets:

2 Bar Facing Burpees

2 Clean and Jerks (build-in weight)

Strength/Accessory

Back Rack Step Back Lunges

5 sets

10 Back Rack Step Back Lunges (moderate weight)

-10 reps total, alternate legs each rep

– Rest 60-90 seconds between sets

Workout

Kala (10 Rounds for time)

Freedom (RX’d)

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (115/80)

(KG conv: 52.5/35 C&J)

Independence

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (95/65)

(KG conv: 42.5/30 C&J)

Liberty

Every 1:00 (10:00)

5 Up Downs

5 Dumbbell Clean and Push Press (light)

Target time each set: Sub 30-seconds

Time cap each set: 40-seconds

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Barbell Forearm Stretch

2x 10 Down Dog

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.
Barbell Forearm Stretch

Down Dog