Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

3 Inch Worm + 6 Shoulder Taps

30 Single Unders

5 Single Arm Ring Rows (each)

10 Suitcase Sit ups

2. Workout Prep

2 sets:

1 Wall Walk + 4 Shoulder Taps

10 Double Unders

4 Inverted Ring Rows

Workout

Workout (Time)

Affiliate Version of “Parallel-bar Pull”

Freedom (RX’d)

8 Rounds

Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)

30 Double Unders

10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)

Independence

8 Rounds

Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)

25 Double Unders

8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55)

Liberty

8 Rounds

Plank + 10 Shoulder Taps

30 Single Unders

10 Ring Rows

Target time: 11-13 minutes

Time cap: 16 minutes

Skills and Drills

Toes to Bar: Week 6 Day 1 (Checkmark)

Toes to Bar:

Week 6, Day 1

Advance:

Every min (8:00)

8-10 Toes to Bar

Intermediate:

Every min (8:00)

6-8 Toes to Bar

Beginner:

Every min (8:00)

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

Alternative Option:

Every minute (8:00)

10 V-Ups

10-Second Hollow Rock Hold

Mobility

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()