Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Machine

5 Kipping Knee Raises

5 Hang Power Cleans (empty bar)

3 Bar Facing Up Downs

2. Workout Prep

2 sets:

3 Toes to Bar

4 Hang Power Cleans (build in weight)

3 Bar Facing Burpees

Workout

Metcon (Time)

“Poodle”

Freedom (RX’d)

10-20-30

Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Target time: 10-12 minutes

Time cap: 16 minutes

Metcon (Time)

“Poodle”

Independence

10-20-30

Knees to Elbows

Hang Power Cleans (95/65)

Burpee Over Bar

Target time: 10-12 minutes

Time cap: 16 minutes

Metcon (Time)

“Poodle”

Liberty

10-15-20

Hanging Knee Raises

Hang Dumbbell Power Cleans (light)

Up Downs

Target time: 10-12 minutes

Time cap: 16 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Transitions

– 10-12 minutes practice-

Cooldown

Metcon (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)

Accessory

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