Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

With Partner

2 sets:

100m Run (together)

10ft Single Dumbbell Synchro Lunge (build in weight)

Workout

Workout (Time)

“War”

Freedom (RX’d)

Teams of 2

4 Rounds

400m Run (Together) (or 1000m/850m Row – shared)

100ft Single Dumbbell Synchro Lunge (50/35)

(KG conv: 22.5/15)

Independence

Teams of 2

4 Rounds

400m Run (Together) (1000m/850m Row – shared)

100ft Single Dumbbell Synchro Lunge (35/25)

(KG conv: 15/10)

Liberty

Teams of 2

4 Rounds

300m Run (Together) (750m/600m Row – shared)

100ft Synchro Lunge

Target time (Run Option): 15-17 minutes

Time cap (Run Option): 20 minutes

Target time (Row Option): 19-21 minutes

Time cap (Row Option ): 24 minutes

Option 1: Gymnastics Skill Work

Double Unders: Week 4 Day 2 (AMRAP – Reps)

Double Unders: Week 4 Day 2

Working on coordination and rhythm

On a running 3 minute clock, accumulate as many single-double reps as you can.

Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

​​​​4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Ring Curls @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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