Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Row

30-second Jump Rope

10-second Handstand Hold

5 Pike Push Ups

2. Workout Prep

2 sets:

5/4 Calorie Row

10 Double Unders

3 Handstand Push Ups

Workout

Six Grandfathers (Time)

Freedom (RX’d)

100/80 Calorie Row

-into-

5 Rounds

50 Double Unders

10 Handstand Push Ups

-into-

100/80 Calorie Row

Independence

80/64 Calorie Row

-into-

5 Rounds

35 Double Unders

7 Handstand Push Ups

-into-

80/64 Calorie Row

Liberty

50/40 Calorie Row

-into-

5 Rounds

50 Single Unders

10 Dumbbell Push Press (light)

-into-

50/40 Calorie Row

Target time: 19-21 minutes

Time cap: 30 minutes

Cooldown/Mobility

Mobility (No Measure)

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

15x Bootstrappers

1 Minute Dorsiflexion Matrix

1 Minute Forearm 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.
Bootstrappers

Dorsiflexion Matrix

Forearm Smash