Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover or Banded 7’s + Hip Halo Warmup

-into-

6:00 AMRAP

5 Tempo Air Squats

5 Kip swings on Rings

5 Hand Release Pushups

3 Hang Power Cleans (empty bar – build across)

2. Workout Prep

3 sets

5 Air Squats

1 Muscle Up

3 Hang Power Cleans (build in weight)

Workout

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Freedom (RX’d)

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)

(KG conv: 61/43)

Independence

3 Rounds

50 Air Squats

5 Ring Muscle Ups or Bar Muscle Ups

10 Hang Power Cleans (115/80)

(KG conv: 52/36)

(sub 12 pull-ups if not doing muscle-ups)

Liberty

3 Rounds

30 Air Squats

7 Up Down + Jumping Pull Up

10 Dumbbell Hang Power Cleans (light)

Target time: 8-10 minutes

Time cap: 14 minutes

Skills and Drills

Double-Unders: Week 2 Day 1 (Checkmark)

Complete One Rep of a Double-Under

Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.

Goal Workout

5 Rounds:

3 single-unders

1 double-under

Rest for about 10 seconds

Once you can successfully complete this workout with no misses, move on to Phase 3.

Advanced Athlete Option:

If you already have mastered double-unders, instead use this time to work on Crossovers.

* Video on how to learn crossovers: here

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Single-under Tips:

After the first swing, your wrists should generate the jump rope rotation.

You want to minimize movement from your elbows and shoulders.

Keep a slight bend in your knees and land softly on the balls of your feet.

Your jumps should be roughly 1-2 inches off the ground.

Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.

Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:

Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

Mobility (No Measure)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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