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

10 Roll and Reach

4 Back Rack Step Back Lunges (empty bar)

2. Strength

5 sets

8 Back Rack Step Back Lunges (moderate weight)

-8 reps total, alternate legs each rep

– Rest 60-90 seconds between sets

3. Workout Prep

2 sets:

5/4 Calorie Air Bike

3 Strict Sit Ups

Strength/Accessory

Back Rack Step Back Lunges

5 sets

8 Back Rack Step Back Lunges (moderate weight)

-8 reps total, alternate legs each rep

– Rest 60-90 seconds between sets

Workout

Free Jacks (Time)

Freedom (RX’d)

60/48 Calorie Air Bike

90 Strict Sit Ups

60/48 Calorie Air Bike

Independence

50/40 Calorie Air Bike

75 Strict Sit Ups

50/40 Calorie Air Bike

Liberty

40/32 Calorie Air Bike

80 Sit Ups

40/32 Calorie Air Bike

Target time: 13-15 minutes

Time cap: 18:00

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Seated Biceps Stretch

1 Minute Couch Stretch

1 Minute Foot Smash

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.
Seated Biceps Stretch

Couch Stretch

Foot Smash