Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup

-into-

6 min AMRAP

3 Step Back Lunge Steps (each side) 5 Alt. V-ups (Each Side)

5 Kip Swings (focus on elevating in back portion of swings) 3 Knees to Elbows

WK prep

3 sets:

2 Back Rack Step Back Lunges (build-in weight) 3 Toes to Bar

Freedom

Metcon (Time)

For time:

30-20-10

Back Rack Step back Lunges (95/65) Toes to bar

Independence

Metcon (Time)

30-20-10

Back Rack Step back Lunges (75/55) Knees to Elbows

Liberty

Metcon (Time)

For time:

30-20-10

Dumbbell Front Rack Lunges (light) Hanging Knee Raises

Skills and Drills

Rope Climb

Week 5 Day 1:

Advance:

Every minute (10:00) 2 Rope Climbs

Intermediate:

Every minute (10:00) 1 Rope Climb

Beginner:

Every minute (10:00) 2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:

Every minute (10:00)

5 Strict Pull Ups + 5 Hanging Knee Raises

modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Mobility

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)