Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

AMRAP 7

4 ring rows

6 strict press empty bar

10 reverse lunges

Workout

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 10 Minutes

12/8 cal echo

7 Unbroken Strict Pull Ups

14/11 Calorie row

7 Unbroken Shoulder Press (95/65)

AMRAP 10 Minutes

14/11 Calorie ski

14 Back Rack Box Step Ups (95/65) (20)

12/8 cal echo

14 dual db reverse lunges (50/35)

AMRAP 10 Minutes

200m Run

7 Unbroken Strict Ring Dips

200m Run

7 Unbroken Ring Rows (as horizontal and controlled as you can manage

Independence (AMRAP – Reps)

Teams of 2

AMRAP 10 Minutes

10/6 cal echo

5 Unbroken Strict Pull Ups

12/10 Calorie row

7 Unbroken Shoulder Press (75/55)

AMRAP 10 Minutes

12/10 Calorie ski

14 Back Rack Box step ups (75/55) 20

10/6 cal echo

14 dual db reverse lunges (35/20)

AMRAP 10 Minutes

100m Run

7 Unbroken Strict Ring Dips

100m Run

7 Unbroken Ring Rows (as horizontal and controlled as you can manage

Optional Finisher: Flight Simulator

Flight Simulator (Time)

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders
As we wrap up our 6- week double-under gymnastics cycle, we’ll close out with this fun double-under benchmark workout. Each set of double unders must be unbroken. So, you’ll do 5 unbroken – stop – start again again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout.

Liberty option:

10-20-30-40-50-40-30-20-10

Unbroken Single-Unders

Option 2: Core Work

Core (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Barbell Roll-Outs

30-60 second Plank Hold (elbows)

30yd Kettlebell Waiter Carry

*Rest 2:00 b/t sets

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)