Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
Hip Halo Warmup
-into-
7 min AMRAP
30 sec ski erg (easy pace)
4 Thrusters (empty bar – build across)
2 Zombie Climbs or 1 max height rope pull
2. Workout Prep
2 sets:
3 Thrusters (each/ at workout weight)
1 Rope Climb (each)
Crossover Symmetry: https://www.youtube.com/watch?v=Y80mRnwkGGk
Workout
Metcon (Time)
“Partner Tommy V”
Independence
21 Thrusters (each) (95/65)
9 Rope Climbs (split)
15 Thrusters (each) (95/65)
6 Rope Climbs (split)
9 Thrusters (each) (95/65)
3 Rope Climbs (split)
Target time: 10-12 minutes
Time cap: 18 minutes
Metcon (Time)
“Partner Tommy V”
Freedom (RX’d)
21 Thrusters (each) (115/80)
12 Rope Climbs (split)
15 Thrusters (each) (115/80)
9 Rope Climbs (split)
9 Thrusters (each) (115/80)
6 Rope Climbs (split)
Individual Option:
21 Thrusters (115/80)
6 Rope Climbs
15 Thrusters (115/80)
4 Rope Climbs
9 Thrusters (each) (115/80)
2 Rope Climbs
Target time: 10-12 minutes
Time cap: 18 minutes
Accessory
Metcon (No Measure)
Advanced:
5 sets
1:00 Dead Hang
1:00 Plank (elbows)
Intermediate:
5 sets
30-45 secs Dead Hang
30-45 secs (elbows)
Beginner:
5 sets
30-sec Dumbbell Farmer Carry Hold
30-sec Knee Plank (elbows)
* 1:00 rest between sets/ no rest between movements *
[Active Bar Hang](https://www.youtube.com/watch?v=iXuQnEruUzM&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=18)
[Plank](https://www.youtube.com/watch?v=7gz0lv6EzIg&list=PLNmWOCEX1SUZSZfm5rzvABOGGUzGDF1J6&index=31&t=0s)
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Make your low back feel better
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