Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10 min AMRAP

150m Row

5 wall balls

3 Step-ups (each side)

3 Devil’s Press

2. Workout Prep

– With Partner –

1 set

5 Wall Balls (each)

20 sec. Row (each)

5 Box Jumps (each)

2 Devils Press (each)

Workout

Workout (Time)

Toucan

Freedom (RX’d)

Teams of 2

250 Wallballs (20/14)

200/150 Calorie Row

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

(KG conv: WB 9/6, DP 22.5/15)

Individual Option:

100 Wallballs (20/14)

100/75 Calorie Row

50 Box Jumps (24/20)

25 Devil’s Press (50’s/35’s)

(KG conv: WB 9/6, DP 22.5/15)

Independence

Teams of 2

200 Wallballs (14/10)

150/120 Calorie Row

100 Box Jumps (20/16)

50 Devil’s Press (35’s/25’s)

(KG conv: WB 6/4, DP 15/10)

Liberty

100 Wall Ball Thrusters (light)

75/60 Calorie Row

50 Box Step-ups (20/16)

25 Dumbbell Clean and Jerks (light)

Target time: 24-26 minutes

Time cap: 30 minutes

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 2 Day 2

12 minute EMOM (complete as much work as possible within the minute)

Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Ups

Minute 2: V-Ups on Floor

Minute 3: Plate Pinch Carries [15/10lb plates]

Minute 4: Rest

Option 2: Mayhem Mini-Pump – Glutes and Shoulders

Mayhem Mini Pump (Checkmark)

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 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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