Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up + Hip Halo Warm Up

-into-

3 sets:

5 Clean Grip Deadlifts (empty bar)

5 Hang Muscle Cleans

5 Front Squats

5 Wall Balls

5 Abmat Sit Ups (focus on leg extension)

2. Workout Prep

3 sets:

2 Power Cleans (build in weight)

4 GHD’s

6 Wall Balls (build in weight)

Open Workout 23.1 (AMRAP – Reps)

Freedom (RX’d)

23.1 !!!!!

GOOD LUCK

Workout (AMRAP – Rounds and Reps)

Popcorn

Freedom (RX’d)

18 min AMRAP

3 Power Cleans (185/125)

15 GHD’s (Or Stick Sit Ups)

20 Wall Balls (20/14)

(KG conv: PC 83/56, WB 9/6)

Independence

18 min AMRAP

3 Power Cleans (155/105)

15 GHD’s + 6in Riser (Or Stick Sit Ups)

20 Wall Balls (14/10)

(KG conv: PC 70/48, WB 6/4)

Liberty

18 min AMRAP

8 Dumbbell Power Cleans (light)

12 Sit Ups

16 Wall Ball Thrusters (light)

Target number of Rounds: 9+ rounds

Minimum number of Rounds before scaling: 6.5 Rounds

Skills and Drills: Handstand Push-ups (Checkmark)

Week 4: Handstand Push-up Skill Work

Advanced:

5 Sets (Flat/padded surface)

5 Kick Up + 3-second Descent + Strict Press

Intermediate:

5 Sets (1 Abmat)

3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:

5 Sets (From Box or Pike Position)

3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)