Open Gym Strength and Conditioning – CrossFit

Uplift benefit wod and labor day

Great turnout for the uplift suicide awareness benefit workout! Thank you for all those who participated!

Labor Day hours for Monday, Sept 4th are 5am and 9am only!

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo + Banded 7’s

-into-

1:00 Jump Rope

1:00 Run

-into-

6 min amrap:

5 Russian Kettlebell Swings

5 Single Arm Kettlebell Up Right Rows (each)

5 Kip swings

3 Inch Worms

2. Workout Prep

2 sets:

100m Run (build in pace)

5 Kettlebell Swings (build in weight)

3 Pull Ups

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“Helen”

Independence

3 Rounds

400m Run

21 Kettlebell Swings (35/25)

12 Pull Ups

(KG conv: 16/11)

Liberty

3 Rounds

300m Run

21 Russian Kettlebell Swings (light)

12 Jumping Pull Ups

Target time: 8-10 minutes

​​​​​​​Time cap: 12 minutes

Skills and Drills

Toes to Bar:  Week 5, Day 1 (Checkmark)

Toes to Bar:

Week 5, Day 1

Advanced:

Every minute (8:00)

8-10 Toes to Bar

Intermediate:

Every minute (8:00)

6-8 Toes to Bar

Beginner:

Every minute (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:

Every minute (8:00)

10 Alternating V-Ups

10 Hollow Rocks

Mobility (No Measure)

Mobility (Checkmark)

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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