Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s + Hip Halo Warm up

-into-

3 sets:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar)

5 Shoulder Press

30-second Knee Plank

5 Up downs

STRENGTH – ()

Movement prep/Workout prep

2 sets:

3 Thrusters (build in weight)

2 Burpee over Bar

3 Chest to Bar

Freedom

Ferris Buellers Day off (Time)

21-15-9

Thrusters (95/65)

Burpee Over Bar

Chest to Bar
no change to affiliate

Independence

Ferris Buellers Day off (Time)

21-15-9

Thrusters (75/55)

Burpee over Bar

Pull-ups

Liberty

Ferris Buellers Day off (Time)

21-15-9

Dumbbell Thrusters (light)

Up Downs

Jumping Pull-ups

Skills and Drills

Toes to Bar:

Week 2, Day 1

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Weighted Sit Ups

30-second Plank Hold (elbows)

* On the Kip, have athletes focus on getting their head through their

arms (swing through) and behind the bar (swing back). *