Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

30-second Row

5 Half Kneeling Single Arm Dumbbell Strict Press (each)

10 Alt. V-Ups

10 Bird Dogs

5 Downward Dog to Upward Dog

2. Strength

6 sets

3 Dead-Stop Shoulder Press (Build in weight)

3. Workout Prep

1 set

5/4 Calorie Row

4 Strict Sit Ups

Strength/Accessory

Dead-Stop Shoulder Press

6 sets

3 Dead-Stop Shoulder Press (Build in weight)

– Rest 60-90 seconds between sets-

Workout

Terk (Time)

Freedom (RX’d)

3 Rounds

40/32 Calorie Row

25 Strict Sit Ups

Independence

3 Rounds

35/28 Calorie Row

20 Strict Sit Ups

Liberty

3 Rounds

25/20 Calorie Row

20 Sit Ups

Target timet: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

20x Scorpion Kicks (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.
Dorsiflexion Matrix

Scorpion Kicks