Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Row

5 Pike Push-ups

30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)

5 Power Cleans (empty bar)

2. Workout Prep

3 sets:

20-second Row (workout pace)

3 Handstand Push-ups

10ft Lunge Walk

* For each set of lunges practice all 3 positions and build up in weight *

Workout

Metcon (Time)

“Iceman”

Freedom (RX’d)

Teams of 2

For time:

2000/1750m Row (Or 4000/3600m Bike Erg)

100 Handstand Push-Ups

25ft. Back-rack walking lunge (155/105) (each)

25ft. Front-rack walking lunge (155/105) (each)

25ft. Overhead walking lunge (155/105) (each)

(KG Barbell: 70/48)

Individual Option:

For time:

1000/850m Row

50 Handstand Push-Ups

25ft. Back-rack walking lunge (155/105)

25ft. Front-rack walking lunge (155/105)

25ft. Overhead walking lunge (155/105)

(KG Barbell: 70/48)

Independence

Teams of 2

1750/1500m Row

75 Handstand Push-Ups

25ft. back-rack walking lunge (135/95) (each)

25ft. front-rack walking lunge (135/95) (each)

25ft. overhead walking lunge (135/95) (each)

(KG Barbell 61/43)

Liberty

Teams of 2

1500/1200m Row

75 Push-ups

100ft Dumbbell Front rack walking lunge (light/each)

Target time: 15-17 minutes

Time cap: 22 minutes

* See Coaches Notes for Limited Equipment, and Large Class Option

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Strict Handstand Pushups

10 Ring Y Raise

10 GHD Hip Raise

10 Elevated Toe Double DB Romanian Deadlift (moderate weight)

-Rest 3 min b/t round-
[Ring Y Raise](https://www.youtube.com/watch?v=WVczdS3d9nE)

[Elevated Toe Double DB Romanian Deadlift](https://www.youtube.com/watch?v=13FPTAogHhI)

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)