Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

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

-into-

3 sets

1:00 Machine

3 Box Step ups (each side)

5 Overhead Squats

5 Up Downs

5 Kip Swings

2. Workout Prep

3 sets with Partner:

3 Overhead Squats (each/ build in weight)

2 Box Jumps (each/ build in height)

2 Kipping Chest to Bar (practice muscle ups if performing)

Skill Work

15 min to work on one of the following:

Ring Muscle-ups

Pull-ups (any style)

Plate Jumps (building confidence in jumping to new heights by adding plates)

The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.

Workout

Workout (5 Rounds for reps)

Brand and Andy

Freedom (RX’d)

5 Sets

1:30 AMRAP

Partner 1: 6 Overhead Squats (135/95)

Partner 2: 6 Box Jumps (30/24)

*Both complete and switch

-then-

Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups

-rest 1:30 between rounds-

(KG conv: 61/43 OHS)

Kipping Chest to Bar = 1 rep

Bar Muscle Ups = 3 reps

Ring Muscle Ups = 4 reps

Independence

5 Rounds

1:30 AMRAP

Partner 1: 6 Overhead Squats (115/80)

Partner 2: 6 Box Jumps (24/20)

Both complete and switch

-then-

Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups

-rest 1:30 between rounds-

(KG conv: 52/36 OHS)

Liberty

5 Rounds

1:30 AMRAP

Partner 1: 6 Front Squats (light)

Partner 2: 6 Box Step Ups (24/20)

Both complete and switch

-then-

Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up

-rest 1:30 between rounds-

Target number of reps each set: 25+ Reps

Minimum number of reps before scaling: 15 Reps

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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