Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

10:00 AMRAP

10 Roll and Reach

10 Deadbugs

10m Sled Push (empty)

10 Dynamic Squat Stretches

2. Workout Prep

3 sets: (each/1:1)

25ft Front Rack Carry (build in weight)

5/4 Calorie Air Bike

10ft Sled Push (build in weight)

5 Air Squats

Workout

Thunderhead (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

32:00 AMRAP (1:1)

100ft Dumbbell Front Rack Carry (50s/35s)

15/12 Calorie Air Bike

100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s)

20 Air Squats

(KG conv: 22.5/15 DBs, 40/30 Sled)

Independence

Teams of 2

32:00 AMRAP (1:1)

100ft Dumbbell Front Rack Carry (35s/25s)

12/10 Calorie Air Bike

100ft Sled Push (2×35/2×25) (or weighted lunge)

15 Air Squats

(KG conv: 15/10 DBs, 30/25 Sled)

Liberty

Teams of 2

32:00 AMRAP (1:1)

50ft Dumbbell Front Rack Carry (light)

10/8 Calorie Air Bike

50ft Sled Push (light) (or weighted lunge)

10 Air Squats

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 4 rounds

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Dumbbell Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Kneeling Banded Hip Extension @ moderate weight

-rest 30 seconds-

7 Alligator Rolls (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Dumbbell Hip Thrusts

Kneeling Banded Hip Extension

Alligator Rolls