Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:30 Assault Bike 4 Monkey Hangs 8 Push Ups 4 Leg Raises 8 Squats Skill Cleans Working our Power Cleans from the floor and hang positions Metcon (AMRAP – Rounds...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will...

Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Jump Ropes 10 heel/toe rocks 3 inch worms 10 alt. Stepback Lunges Metcon (3 Rounds for time) 3 sets: 2 rounds 100ft Walking Lunge 50 Jump Ropes 50ft Bear Crawl 50 Jump...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :15 sec Bike (Arms) :15 sec Bike (Legs) :15 sec Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle...

Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 30 sec Bike (easy pace) 20 sec Bike (mod pace) 10 sec Bike (fast pace) 5 Alt V-ups 5 down dog to seal pose transitions Metcon (Time) For Time: 30-25-20-15-10 Calorie Bike Erg...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 8 Sets 4 Min at RPE3...