Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Jump Rope

-into-

8 min AMRAP

5 GHD Sit Ups to Parallel (or 6 alternating v-ups)

10 Step Ups

10 Russian Kettlebell Swings

10 Bird Dogs

2. Workout Prep

2 sets:

4 GHD’s (or v-ups)

2 Box Jumps

4 Kettlebell Swings

Workout

Workout (2 Rounds for reps)

Michelangelo

Freedom (RX’d)

10 min AMRAP

20 GHD Sit Ups (Or V-Ups)

20 Box Jump (24/20)

20 Kettlebell Swings (53/35)

-rest 5:00-

5 min AMRAP

10 GHD Sit Ups (Or V-Ups)

10 Box Jump (24/20)

10 Kettlebell Swings (53/35)

(KG conv: 24/16 KB)

Independence

10 min AMRAP

15 GHD Sit Ups+ 6in Riser (Or V-Ups)

20 Box Jump (20/16)

20 Kettlebell Swings (44/26)

-rest 5:00-

5 min AMRAP

5 GHD Sit Ups + 6in Riser (Or V-Ups)

10 Box Jump (20/16)

10 Kettlebell Swings (44/26)

(KG conv: 20/12 KB)

Liberty

10 min AMRAP

15 Sit Ups

15 Step Ups (20)

15 Russian Kettlebell Swings (light)

-rest 5:00-

5 min AMRAP

10 Sit Ups

10 Step Ups (20)

10 Russian Kettlebell Swings (light)

TARGET SCORE

Target number of Rounds each set:

Set 1: 4+ rounds

Set 2: 3+ rounds

Minimum number of Rounds before scaling:

Set 1: 3 rounds

Set 2: 2 rounds

Skills and Drills

Double-Unders: Week 5 Day 1 (AMRAP – Reps)

Stringing Double-Unders:

You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:

Max reps of unbroken double-unders.

Track your best score of the day.

Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs

How to score crossovers: bit.ly/48CR1MB

Mobility

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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