Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

8:00 AMRAP

10 Deadbugs

10 Cossack Squats

10 Kip Swings

3 Broad Jumps

3 Front Squats (build in weight)

2. Strength

5 sets:

3 Front Squat (75-80%)

-Complete a set every 2:00-

3. Workout Prep

2 sets:

3 Toes to Bar

2 Burpee Broad Jumps

3 V-Ups

Strength/Accessory

Front Squat

5 sets:

3 Front Squat (75-80%)

-Complete a set every 2:00-

Workout

Repeat_Workout_50 (3 Rounds for time)

Freedom (RX’d)

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

10 Burpee Broad Jump (4’/3’)

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

Independence

Every 5:00 (3 sets)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

*Second set: Perform 8 V-Ups instead of Toes to Bar

Liberty

Every 5:00 (3 sets)

8 Hanging Knee Raises

8 Up Downs

10 Sit Ups

8 Up Downs

8 Hanging Knee Raises

Target time each set: 2:45-3:15

Time cap each set: 4 minutes
“The Shire”

-Repeat from Feb 27th, 2024-

Cooldown/Mobility

Mobility (No Measure)

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

2x 1 Minute Calf Pumps

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.
Calf Pumps

Forearm Smash