Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

3 sets:

50 yd down and back

3 Front Squats (empty bar)

3 Push Press (empty bar)

3 Thrusters (empty bar)

3 Up-Downs + Box Step Up (each side)

Workout

Metcon (Time)

“I’ll never let go”

Freedom (RX’d)

1000m Run

75 Thrusters (45/35)

25 Burpee Box Jump Overs (24/20)

(KG conv: 20/15)

Independence

1000m Run

75 Thrusters (35/25)

25 Burpee Box Jump Overs (20/16)

(KG conv: 15/11)

Liberty

800m Run

50 Wall Ball Thrusters (light)

25 Up Down + Box Step Up (20/16)

Target time: 12-14 minutes

Time cap: 18 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Pratice Ring Muscle Ups

– 10 – 12 minutes-

Cooldown/Mobility

Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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