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 Or Banded 7’s
-into-
6 min AMRAP
30-second Ski (Or Row) (easy pace)
5 GHD’s to parallel
5 Kip Swings
5 Scap Pullups
2. Workout Prep
1 set:
5/4 Calorie Ski
5 GHD’s
5 Pull-ups
Workout
Metcon (5 Rounds for time)
“The Thunder Rolls”
Independence
5 sets: (Every 5:00)
16/14 Calorie Ski (Or 16/14 Calorie Row)
16 GHD’s + 6in riser (Or 16 V-ups)
16 Pull-ups
Target time each set: 3-3:30
Time cap each set: 4 minutes
Metcon (5 Rounds for time)
“The Thunder Rolls”
Freedom (RX’d)
5 sets: (Every 5:00)
20/16 Calorie Ski (Or 20/16 Calorie Row)
20 GHD’s
20 Pull-ups
Target time each set: 3-3:30
Time cap each set: 4 minutes
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Making The Rowing Machine Suck Less
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