Open Gym Strength and Conditioning – CrossFit

Hinshaw warm-up volume 2 (No Measure)

Hinshaw Warm up

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back

13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backwards

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

Movement prep/Workout prep

100m Run

200/175m Row

100m Run

Freedom

Jerry (Time)

For time:

1600m Run

2000m Row

1600m Run
no change to affiliate

independent

Jerry (Time)

For time:

1200m Run

1600m Row

1200m Run

Liberty

Jerry (Time)

800m Run

1000m Row

800m Run

Mobility

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)