Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s

-into-

3 sets

40-second Row

20-second Single Unders

5 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 Scap Pull Ups

5 Pike Push Ups

Strength (lower)

Back Squat (Back Squat 5×5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).)

Movement prep/Workout prep

1 set

10 Single Unders

2 Strict Pull Ups

-rest 30-seconds-

5/4 Calorie Row (workout pace)

2 Strict Handstand Push Ups

Freedom

Blackout (2 Rounds for reps)

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Strict Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Strict Handstand Push-Up
Affiliate compete-

10 min AMRAP

15-30-45-60 . .

Crossovers

3-6-9-12…

Strict Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Strict Handstand Push Up

independent

Blackout (2 Rounds for reps)

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Handstand Push Up

Liberty

blackout (2 Rounds for reps)

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Ring Rows

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Calorie Row (female 3-5-7-9…)

Push Ups

Scoring help

Scoring help:

Workout 1 – completing the round of 12 is 280 reps, completing the round

of 15 is 420 reps

Workout 2 – completing the round of 12 is 60/54, completing the round

of 15 is 90/80