Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30-sec row

10 heel/toe rocks

10 plate toe taps (each side)

5 Inch Worms + Pike Push Up

2. Workout Prep

3 sets:

5/4 Calorie Row (Build in pace)

3 Box Jumps (build-in height)

2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)

Workout (AMRAP – Reps)

Galatians 2:20

Freedom (RX’d)

16:00 Amrap

5 rounds

15/12 Calorie Row

10 Box Jumps (30/24)

Max Rounds

12/10 Calorie Row

8 Strict Handstand Push Ups

Independence

16:00 Amrap

5 rounds

12/10 Calorie Row

10 Box Jumps (24/20)

Max Rounds

10/8 Calorie Row

8 Handstand Push Ups

Liberty

16:00 Amrap

5 rounds

12/10 Calorie Row

10 Box Step Ups (24/20)

Max Rounds

10/8 Calorie Row

10 Dumbbell Strict Press (light)

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4 Rounds

Skills and Drills (Checkmark)

Week 4: Ring Muscle-up Progression

Advanced:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

Intermediate:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

Beginner:

Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

* Have athletes start from the beginning and progress within their limitations.

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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