Open Gym Strength and Conditioning – CrossFit

9am class only today! Hope you all had a great thanksgiving with your loved ones! (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets:

50m Jog

10 sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Scap Pull-ups

2. Workout Prep

1 set:

100m Run

5 Handstand Push Ups

Workout (Time)

“Post-Feast Nap”

Freedom (RX’d)

For Time

​​1000 meter Run (Or 1200/1000m Row)

40 Handstand Push ups

800 meter Run (Or 1000/850m Row)

30 Handstand Push ups

400 meter Run (Or 500/400m Row)

20 Handstand Push ups

Independence

For Time

​​800 meter Run (Or 1000/850m Row)

30 Handstand Push ups

600 meter Run (Or 800/700m Row)

20 Handstand Push ups

400 meter Run (Or 500/400m Row)

10 Handstand Push ups

Liberty

For Time

​​500 meter Run (Or 500/400m Row)

30 Dumbbell Push Press (light)

400 meter Run (Or 400/350m Row)

20 Dumbbell Push Press

300 meter Run (Or 300/225m Row)

10 Dumbbell Push

Target time: 15-17 minutes

Time cap: 20 minutes

Accessory (Weight)

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable sub front squat or Handstand Hold *

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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