Open Gym Strength and Conditioning – CrossFit

Warm Up

6 sets:

Tabata Machine: 20 secs on/10 secs off

– Pace should be moderate/fast not a Sprint –

-into-

3 sets

20-30 second Dead Hang (pull up bar)

10 Goblet Squats

Movement prep/Workout prep

– With Partner –

2 sets (each)

15 Second Bike Erg (workout pace)

* 1 Partner Holds Dumbbells (start light and add) *

Freedom

Metcon (Time)

Partner Workout:

300/240 Calorie echo bike (or 500/400 calorie bike erg)

*Partner Must Hold 2×70/50 in farmers hold

*Switch on the bike as desired

Independence

Metcon (Time)

Partner Workout:

240/200 Calorie echo (400/325 calorie bike erg)

(Partner Must Hold 2×50/35 in farmers hold)

(Switch on the bike as desired)

Liberty

Metcon (Time)

Partner Workout:

250/200 Calorie Bike Erg (160/130 Echo)

Every 2:00 perform 100ft Farmer Carry (moderate)(split)

Option 1: Gymnastics Skill Work

Toes to Bar: Week 2 Day 2

6 sets of:

Max Effort

Advanced & Intermediate: Alternating Single Leg Toes To Bar

Beginner: Alternating Single Leg Toes To Rings (do not worry about

touching foot to rings – focus on cadence & form)

– rest between each set for twice the amount of time you achieved –

Alternative option:

6 x :30 max effort alternating single leg v-ups or regular v-ups