Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo + Banded 7s

-into-

10:00 AMRAP

10 Box Step Ups

10 Dumbbell Suitcase Deadlifts (each)

5 Single Arm Dumbbell Shoulder Press

1 Wall Walk

2. Workout Prep

2 sets

10ft Dumbbell Overhead Walking Lunge (L and R)

4 Alternating Single Dumbbell Step Ups

2 Strict Handstand Push Ups

10ft Handstand Walk

Workout

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
Freedom (RX’d)

For time

200ft Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step Up (50/35) (24/20)

50 Strict Handstand Push Ups

200ft Handstand Walk

(KG Conv 22.5/15)

* Score is reps completed at the Open 10-minute time cap. But we’d like you to finish the workout, so put your overall time in your score comments.

Liberty

For time

200ft Single Dumbbell Walking Lunge (light)

50 Alternating Box Step Ups (20/16)

50 Bar Push Ups

200ft Bear Crawl

Target time: 13-15 minutes

Time cap: 18 minutes

Strength/Accessory

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Forearm Smash

1 Minute Calf & Big Toe 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.
Forearm Smash

Calf & Big Toe Stretch