Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

1:00 Row

10 Deadbugs

5 Bench Press (empty bar)

10 Ring Rows

2. Strength

5 sets:

3 Bench Press (75-80%)

-Complete a set every 2:00-

3. Workout Prep

2 sets:

20-second Row (each, build in pace)

Strength/Accessory

Bench Press

5 sets:

3 Bench Press (75-80%)

-Complete a set every 2:00-

Workout

Nine Rings (Time)

Freedom (RX’d)

Teams of 2

Men: 50-40-30-20-10 Calorie Row

Women: 40-32-24-16-8 Calorie Row

-1:1 on sets –

Independence

Teams of 2

Men: 40-32-24-16-8 Calorie Row

Women: 30-24-18-12-6 Calorie Row

-1:1 on sets –

Liberty

Teams of 2

Men: 30-25-20-15-10 Calorie Row

Women: 24-20-16-12-8 Calorie Row

-1:1 on sets –

Target time: sub 17:00

Time cap: 20:00

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute QL Stretch

1-2 Minutes Squat Rack Pec Minor

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.
QL Stretch

Squat Rack Pec Minor