Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

12:00 Amrap

1:00 Row

10 Suitcase Deadlifts (each side)

10 Power Snatches

3 Inch Worms

10 Roll and Reach

2. Workout Prep

2 sets:

5 Dumbbell Deadlifts (increase weight)

1 Power Snatches

2 Push Ups

2 Deficit Push ups

Workout (2 Rounds for time)

Veb

Freedom (RX’d)

21-15-9

Dumbbell Deadlifts (70s/50s)

42-30-18

Push Ups

-Rest 5:00-

21-15-9

Power Snatch (115/80)

Deficit Push Ups (4in/2in)

Independence

21-15-9

Dumbbell Deadlifts (50s/35s)

42-30-18

Push Ups

-Rest 5:00-

21-15-9

Power Snatch (95/65)

Deficit Push Ups (2in/1in)

Liberty

21-15-9

Dumbbell Deadlifts (light)

Bar Push Ups

-Rest 5:00-

21-15-9

D-Ball Slams (light) (Or Alternating Dumbbell Snatch)

15-12-9

Push Ups

Target time each set: 7-8 Minutes

Time cap each set: 10 minutes

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 3 – Day 2

3 rounds at each station of 30 seconds of work/30 seconds of rest

Finish all rounds of one station before moving to the next station

–1minute transition to rotate to the next station-

Station 1: Active Hang on Rings or Rig [depending on class size]

Station 2: Controlled jump to support on Low Rings

Advanced & Intermediate: Set rings so they are waist height

Beginner: Set rings below the waist so they have the support of feet throughout the skill.

Station 3:

Advanced: Russian Pushups

Intermediate: Pushups

Beginner: Box Push Ups [the higher the box the more scaled]

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

10 DB Spider Curls @ moderate weight – maintain quality RPE 7

10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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