Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

1:00 Bike

10 Cossack Squats

10 Alternating V-Ups

5 Roll and Reach

3 Pause Back Squats (empty bar)

2. Strength

Build up to a Heavy Single Pause Back Squat (2-3-seconds)

in 15:00

3. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

2 Back Squats (build in weight)

10ft Walking Lunge

Strength/Accessory

Back Pause Squat

Build up to a Heavy Back Pause Squat (3-seconds)

in 15:00

Workout

Telluride (5 Rounds for time)

Freedom (RX’d)

Every 3:00 (5 sets)

12/10 Calorie Air Bike (Or Standing Bike Erg)

8 Back Squats (185/125)

50ft Walking Lunge

(KG conv: 85/57.5)

* Bar can be taken from the rack.

Independence

Every 3:00 (5 sets)

10/8 Calorie Air Bike (Or Standing Bike Erg)

8 Back Squats (155/105)

50ft Walking Lunge

(KG conv: 70/47.5)

Liberty

Every 3:00 (5 sets)

8/7 Calorie Air Bike (Or Standing Bike Erg)

8 Dumbbell Front Squats (light)

25ft Walking Lunge

Target time each set: 1:40-1:55

Time cap each set: 2:30

Cooldown/Mobility

Mobility (No Measure)

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

20x Scorpion Kicks (each side)

1 Minute Band Wrist Mobilization

2x 10 Down Dog

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.
Scorpion Kicks

Band Wrist Mobilization

Down Dog