Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Jump Rope

-into-

3 sets:

10 PVC Pass Throughs

10 Ring Rows

5 Inch Worms

6 Alternating Dumbbell Snatch

10 Alternating V-Ups

Movement prep/Workout prep

With Partner

2 sets:

100m Run (together)

4 Pull Ups (each)

2 Devils Press (each- build in weight)

Freedom

“PARTY IN THE USA” (Time)

Teams of 2 (30 minute cap)

5 Rounds

Partner 1: 400m Run

Partner 2:

Amrap

15 Pull-Ups (Or 10 Chest to Bars)

10 Devils Press (50s/35s)
AFFILIATE COMPETE-

Teams of 2

5 Rounds

Partner 1: 400m Run

Partner 2:

Amrap

15 Chest to Bar

10 Devils Press (50s/35s)

Independence

Metcon (Time)

Teams of 2

5 Rounds

Partner 1: 400m Run

Partner 2:

Amrap

10 Pull-Ups (Or 8 Chest to Bars)

10 Devils Press (35s/25s)

Liberty

Metcon (Time)

Teams of 2

5 Rounds

Partner 1: 300m Run

Partner 2:

Amrap

15 Ring Rows

10 Up Down + Dumbbell Clean and Jerk (light)

Option 1: Gymnastics Skill Work

Pistols: Week 3 Day 2

10-8-6-4-2 for Quality

Rolling Deck Squats (Beginners complete Knee Together Squats)

Hanging Flutter Kicks on Rig

Alternative Option:

4 sets:

7 Waiter Hold Lateral Box Step Ups (each side)

14 Weighted Hip Thrust

Option 2: Mayhem Mini-Pump – Arms

4 Rounds:

10 Banded Pushups @ moderate weight RPE 7

10 Inverted Skull Crusher @ moderate weight RPE 7

10 DB Spider Curls @ moderate weight RPE 7

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

10 V-ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*Rest 3 minutes b/t rounds