Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row

-into-

8:00 AMRAP

5 Roll and Reach

3 Inchworms

5 Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

30-second Jump Rope

2. Workout Prep

3 sets:

2 Clean and Jerks (build in weight)

5/4 Calorie Row (each)

10 Double Unders

Workout

Fireline Los Angeles (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

27:00 AMRAP

12 Clean and Jerks (135/95)

40/32 Calorie Row

180 Double Unders

(KG conv: 60/42.5)

-Split reps/calories as needed-

This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant:

-27 people died

-More than 12,000 structures burned

-Nearly 40,000 acres burned

-180,000 people evacuated at the peak

If you would like to donate towards affected communities/families (including gyms), please visit classy.org/give/655722/?preview=true#!/donation/checkout

Independence

Teams of 2

27:00 AMRAP

12 Clean and Jerks (115/85)

40/32 Calorie Row

180 Double Unders

(KG conv: 52.5/37.5)

-Split reps/calories as needed-

Liberty

Teams of 2

27:00 AMRAP

12 Synchro Single Dumbbell Clean and Jerks (light)

40/32 Calorie Row

180 Single Unders

-Split reps/calories as needed-

No target score. Just move and work hard.

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

-rest 30 seconds-

10 Barbell Drag Curls @ moderate weight – maintain quality

-rest 30 seconds-

10 Tricep Dips @ moderate weight – maintain quality

-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.
Leaning Lateral Raise

Barbell Drag Curls

Tricep Dips