Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds

slow)

-into-

3 sets

5 Strict Rope Pull Ups or 10 Ring Rows

5 Inchworms + Air Squat (3-second Hold)

10 Alternating V-Ups

Movement prep/Workout prep

3 sets (with a partner)

10 Second Bike (workout pace)

1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb)

– Rest 30 seconds between sets –

Freedom

Affiliate compete

Ham porter (5 Rounds for time)

Teams of 2

5 sets

12/10 Echo Bike (each partner performs this at the same time)

20 Burpee Pull-Ups

12/10 Echo Bike (each partner performs this at the same time)

-Rest 1:1 between sets-
Teams of 2

5 sets

15/12 calorie echo bike (each partner performs this at the same time)

24 Burpee Pull-Ups

15/12 calorie echo bike (each partner performs this at the same time)

-Rest 1:1 between sets-

Independence

Ham porter (5 Rounds for time)

Teams of 2

5 sets

10/8 calorie echo bike (same time/each)

16 Burpee Pull-Ups

10/8 calorie echo bike (same time/each)

Rest 1:1 between sets

Liberty

Ham porter (5 Rounds for time)

Teams of 2

5 sets

9/7 Calorie echo bike (same time/each)

10 Burpee Jumping Pull Ups

9/7 calorie echo bike (same time/each)

Rest 1:1 between sets

Option 1

Option 1: Gymnastics Skill Work

Toes to Bar: Week 1 Day 2

10-20-30-20-10

Advanced/Intermediate: Kip Swings

Beginner: Kip Swings on Rings

Between each set complete:

Advanced/Intermediate: 10 V- Ups on Floor

Beginner: 10 Alternating Single Leg V-Ups

Alternate Option: sub a plank hold of increasing duration (that’s

challenging for your level) for the kip swings. The plank can be on hands

or forearms. Sub knee plank as needed.