Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

3 sets

5 Down Dog to Seal

5 Russian Kettlebell Swings

5 Goblet Squats

10 Box Step Ups (low)

2. Workout Prep

2 sets:

2 Goblet Squats

2 Kettlebell Swings

2 Step Ups

2 Box Jumps

*Build in weight and height

Workout

Workout (Time)

“Yu-Gi-Oh”

Freedom (RX’d)

2 rounds

30 Kettlebell Goblet Squats (53/35)

30 Step Ups (24/20)

30 Kettlebell Swings (53/35)

30 Box Jumps (24/20) (OR Step Ups holding KB)

(KG conv: 24/16 KB)

** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.

Independence

2 rounds

30 Kettlebell Goblet Squats (35/25)

30 Step Ups (20/16)

30 Kettlebell Swings (35/25)

30 Box Jumps (20/16)(OR Step Ups holding KB)

(KG conv: 16/11 KB)

Liberty

2 rounds

20 Kettlebell Goblet Squats (light)

20 Step Ups (20/16)

20 Russian Kettlebell Swings (light)

20 Step Ups (20/16) holding KB

Target time: 10-12 minutes

Time cap: 15 minutes

Skills and Drills

Double Unders – Week 4 Day 1 (Checkmark)

Double-Unders: Week 4 Day 1:

Single-Double-Single-Double

Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’

Goal Workout:

Complete 20 single-double reps, unbroken

Once you can complete this workout, move on to phase 5.

Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!

Week 4 Day 2 – Working on coordination and rhythm

On a running 3 minute clock:

Max effort of single-double reps

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

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

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