Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Hip Halo Warm Up

-into-

3 sets:

4x25ft Shuttle Run

5 Kipping Knee Raises

2 Sandbag Deadlifts (light weight-practice)

2. Workout Prep

2 sets:

100m Run (build in pace)

5 Toes to Bar

1 Sandbag Clean (build in weight)

Workout

Workout (10 Rounds for time)

Lasagna

Freedom (RX’d)

10 Sets (1 set every 2:30)

200m Run

10 Toes to Bar

3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135)

(KG SB: 70/45, PC: 93/61)

Independence

10 Sets (1 set every 2:30)

150m Run

10 Knees to Elbows (Or 7 Toes to bar)

3 Sandbag Cleans (100/70) (Or 3 Power Cleans (165/115)

(KG SB: 45/32, PC: 75/52)

Liberty

10 Sets (1 set every 2:30)

150m Run

10 Hanging Knee Raises

6 Sandball Slams (light)

Target time each set: 1:30-1:45

Time cap each set: 2 minutes

Option 1: Gymnastics Skill Work

Toes to Bar: Week 6 Day 2 (AMRAP – Reps)

Toes to Bar: Week 6 Day 2

Last day of the cycle!

Advanced & Intermediate: 1 minute of max Kipping Toes To Bar

Beginner: 1 minute of max Kipping Knee Raises

–rest 2 minutes-

Then complete 40% of your max number [not unbroken]

Score is reps completed in the 1 minute test

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality

10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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