Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

3 sets:

100m Run together (workout pace)

5 Kettlebell Swings (each)

Workout (Time)

Gamma Radiation

Freedom (RX’d)

Partner

800m Run (Together)

100 Kettlebell Swings (70/53) (split as needed)

600m Run (together)

75 Kettlebell Swings (70/53) (split as needed)

400m Run (together)

50 Kettlebell Swings (70/53) (split as needed)

200m Run (together)

(KG conv: 32/24)

** See notes for indoor shuttle option **

Individual Option:

800m Run

50 Kettlebell Swings (70/53)

600m Run

35 Kettlebell Swings (70/53)

400m Run

20 Kettlebell Swings (70/53)

200m Run

(KG conv: 32/24)

** See notes for indoor shuttle option **

Independence

Partner

800m Run (Together)

100 Kettlebell Swings (53/35) (split)

600m Run (together)

75 Kettlebell Swings (53/35) (split)

400m Run (together)

50 Kettlebell Swings (53/35) (split)

200m Run (together)

(KG conv: 24/16)

Liberty

800m Run (together)

40 Russian Kettlebell Swings (light) (split)

600m Run (together)

30 Russian Kettlebell Swings (light) (split)

400m Run (together)

20 Russian Kettlebell Swings (light) (split)

200m Run (together)

Target time: 15-17 minutes

Time cap: 22 minutes

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 5- Day 2

Every minute on the minute for 8 minutes, add one rep:

Advanced: Strict Box Ring Muscle Up

Intermediate: Strict Toe Assist Ring Muscle Up

Beginner: Strict Ring Assisted Pull Up (seated)

In minute one, perform one rep. In minute two, perform two reps…until you perform 8 reps in minute 8.

If an athlete hits failure, they will complete a 20-second Box Support Hold for each remaining round

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump:Glutes and Shoulders

4 Rounds

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

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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