Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Roll and Reach

10 Bird Dogs

10 Glute Bridges

3 Deadlifts (empty bar – build across sets)

5 Low Box Jumps

2. Strength

5 sets

3 Deadlift (75-80%)

-complete a set every 2:00-

3. Workout Prep

1 set:

5 V-Ups

2 Box Jump Overs (20)

5 Toes to Bar

2 Box Jump Overs (20)

5 Abmat Sit Ups

Strength/Accessory

Deadlift

5 sets

3 Deadlift (75-80%)

-complete a set every 2:00-

Workout

Royals (Time)

Freedom (RX’d)

50 V-Ups

25 Box Jump Overs (20)

50 Toes to Bar

25 Box Jump Overs (20)

50 Abmat Sit Ups

Independence

40 V-Ups

20 Box Jump Overs (20)

40 Toes to Bar

20 Box Jump Overs (20)

40 Abmat Sit Ups

Liberty

25 Crunches

25 Box Step Ups (20/16)

25 Hanging Knee Raises

25 Box Step Ups (20/16)

25 Abmat Sit Ups

Target time: sub 13:00

Time cap: 16:00

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

1 Minute Foot Smash

1 Minute Couch Stretch

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.
Dorsiflexion Matrix

Foot Smash

Couch Stretch