Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8:00 AMRAP

10 Banded Pass Throughs

10 Deadbugs

10 Suitcase Deadlifts (each)

10 Glute Bridges

10 Down Dog to Upward Dog

2. Strength

Build up to a Heavy 1-rep Clean Grip Deadlift

in 15:00

3. Workout Prep

2 sets:

2 Burpee Dumbbell Deadlifts (build in weight)

3 Toes to Bar

Strength/Accessory

Clean Grip Deadlift

Build up to a Heavy Clean Grip Deadlift

in 15:00

Workout

Big Bear (Time)

Freedom (RX’d)

15-10-5

Dumbbell Burpee Deadlift (50s/35s)

30-20-10

Toes to Bar

(KG conv: 22.5/15 DBs)

Independence

15-10-5

Dumbbell Burpee Deadlift (35s/25s)

25-20-5

Toes to Bar

(KG conv: 15/10 DBs)

Liberty

15-10-5

Up Downs

Dumbbell Deadlift (light)

Hanging Knee Raises

Target time: 6-8:00

Time cap: 10:00

Cooldown/Mobility

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 30 Seconds Foam Roller Hip Internal Rotations

1 Minute Supine Twists (each side)

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.
Quad Foam Rolling

Foam Roller Hip Internal Rotations

Supine Twist