Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

1 min Row (Slow-moderate)

1 min Echo bike(Slow-moderate)

2. Workout Prep

Get with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of the rower.

Workout (Time)

Thai Pepper

Freedom (RX’d)

3 Person Team

250/210 calorie echo bike

6,000/4,800m Row

* Only 2 working at the same time (1 resting) – switch as desired

Individual Option:

100/80 calorie echo bike

2,000m/1,600m Row

-Partition in any way-

Independence

3 Person Team

210/170 calorie echo bike

5000/4000m Row

Liberty

3 Person Team

5,000/4,000m Bike Erg -or- 125/80 calorie echo bike

3,000/2,400m Row

Target time: 20-24 minutes

Time cap: 30 minutes

Skills and Drills (Checkmark)

Week 2: Ring Muscle-up Progression

Advance:

5 sets:

5 Jump to the Top of the Ring + 3-second Descent

– rest 1 minute between sets –

Intermediate:

5 sets:

3 Jump to Top of the Ring + 3-second Descent

– rest 1 minute between sets –

Beginner:

5 sets:

5 Bench Dips (Slow and controlled Descent)

– rest 1 minute between sets –

* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)