Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8 min AMRAP

30-second ski

5 GHD’s to parallel or abmat sit-ups

30-second Shuttle Run

4 Box step-ups (24/20)

2. Workout Prep

With partner:

20 second Ski (each)

5 GHD’s or abmat sit-ups (each)

20 second Shuttle Run (each)

2 Burpee Box Jumps (each)

Workout

Workout (2 Rounds for reps)

“Guys Grocery Games”

Freedom (RX’d)

Teams of 2

12:00 AMRAP

2000/1600m Ski (or Row) – shared between partners

Max GHD’s (or abmat sit-ups) – one athlete works at a time

-1:00 rest-

12:00 AMRAP

4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners

Max Burpee Box Jump Overs (24/20) – one athlete works at a time

* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).

Independence

Teams of 2

12 min AMRAP

2000/1600m Ski (or Row) – shared between partners

Max GHD’s + 6in Riser (or abmat sit-ups)

-1 min rest-

12 min AMRAP

4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners

Max Burpee Box Get Overs (24/20) – one athlete works at a time

Liberty

Teams of 2

10 min AMRAP

1500/1200m Row

Max Sit ups

-1 min rest-

10 min AMRAP

3000/2600m Bike Erg (or 75 Shuttle Runs) – shared between partners

Max Up Downs + Step Ups

Target number of reps each set:

Workout 1: 75+ reps

Workout 2: 40+ reps

Minimum number of reps before scaling:

Workout 1: 50+ reps

Workout 2: 20 reps

Option 1: Gymnastics Skill Work

Double Unders: Week 3 Day 2 (Time)

Double Unders: Week 3 Day 2

Working on coordination and rhythm

10 rounds:

2 single-unders

1 double-under

-rest 10 seconds-

TIME CAP: 5 minutes

Advanced option: change the double-under to cross-over.

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Double DB Prone 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 Bicep Wall Stretch

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