Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

1 min row (easy pace)

10 Plate Floor Press

5 Lying Iron Cross (each side)

5 Lying Scorpions (each side)

5 Shoulder to Overhead (empty bar – build across)

2. Workout Prep

2 sets: (each)

5/4 Calorie Row

5 Push Ups

5 Shoulder to Overhead (build in weight)

Workout (Time)

Mean Green Rage Machine

Freedom (RX’d)

Partner Workout:

50/40 Calorie Row

50 Push ups

50/40 Calorie Row

100 Shoulder to Overhead (115/80)

50/40 Calorie Row

50 Push ups

50/40 Calorie Row

*Split reps/calories as needed*

Individual option:

25/20 Calorie Row

25 Push ups

25/20 Calorie Row

50 Shoulder to Overhead (115/80)

25/20 Calorie Row

25 Push ups

25/20 Calorie Row

Independence – Partner Workout

40/32 Calorie Row

40 Push ups

40/32 Calorie Row

100 Shoulder to Overhead (95/65)

40/32 Calorie Row

40 Push ups

40/32 Calorie Row

Liberty – Partner Workout

30/24 Calorie Row

30 Bar Push ups

30/24 Calorie Row

60 Dumbbell Push Press (light)

30/24 Calorie Row

30 Bar Push ups

30/24 Calorie Row

Target time: 16-18 minutes

Time cap: 22 minutes

Skills and Drills (Checkmark)

Week 5: Ring Muscle-up Progression

Advanced:

Have athletes practice: Ring Transitions (with band)

– 10-12 minutes –

Intermediate:

5 sets:

Have athletes practice: Ring Transitions (with band/ugly squat position)

– rest 1 minute between sets –

Beginner:

5 sets:

Have athletes practice: Ring Transitions (ugly squat position)

– rest 1 minute between sets –

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

Use heavier band

Place legs on the ground (see video)

Move feet back, add a plate for the dip.

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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