Open Gym Strength and Conditioning – CrossFit

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Open Workout 23.2 Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)

1:00 jog

1:00 ski (or row)

-then-

2-3 Sets

5-10 Inchworm

5 Spider-Man lunge stretch (each side)

10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up

3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)

4. Workout Prep

1 Set (at workout pace):

2 burpee pull-ups

2 shuttle runs (1 rep = 50ft aka 25ft our and back)

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

CrossFit Games Open 23.2B (All Divisions/Ages) (1×1)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
“Jack”

Target number of Rounds: 15+

Minimum number of Rounds before scaling: 11

Skills and Drills: Handstand Push-ups (Checkmark)

Week 5: Handstand Push-ups (Kipping)

Advanced:

Every Minute (10:00)

5-8 Kipping Handstand Push-Ups (Flat surface or 1 Abmat)

Intermediate:

Every Minute (10:00)

3-5 Kipping Handstand Push-Ups (1 Abmat)

Beginner:

Every min (10:00) or 5 Sets (From Box or Pike Position)

3-5: 3-second Descent + Strict Press

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

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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