Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 minute row (30 seconds at workout pace/30 seconds slow)

-into-

3 sets:

3 Kip Swings

3 Front Squats (empty bar)

3 Push Press (empty bar)

3 Thrusters (empty bar)

3 Worlds Greatest Stretch

2. Workout Prep

3 sets:

20 second Row (workout pace)

3 Thrusters (build across sets)

Set 1: 5 Kipping Pull-ups

Set 2: 5 Kipping Chest to Bar

Set 3: 2 Bar Muscle ups

Workout

Metcon (Time)

“Jackie Pro”

Freedom (RX’d)

1000m Row

50 Thrusters (95/65)

30 Bar Muscle Ups (Or 60 Chest to Bar)

* Row must be done under 3:30 for males and 4:00 for the women

* KG BB (43/29)

Independence

1000m Row

50 Thrusters (75/55)

20 Bar Muscle Ups (Or 40 Chest to Bar)

(KG BB: 34/25)

Liberty

800m Row

50 Dumbbell Thrusters (light)

30 Jumping Pull-ups

Target time: 10-12 minutes

Time cap: 15 minutes

Gymnastics

False Grip Ring Rows

5 sets:

6-10 False Grip Ring Rows

– rest 1 minute between sets –

Cooldown

Metcon (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

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