Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

3 sets:

10 PVC Pass Throughs

5 PVC OVHS

10-second Handstand/Plank Hold + 4 Shoulder Taps

5 Ring Rows or 1 Zombie Rope Climb

2 . Workout Prep

3 sets:

1 Snatch + 2 Overhead Squats (build-in weight)

10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches

3 Strict Pull-ups or 1 Rope Climb (half way)

Workout

Workout (Checkmark)

AFC Richmond

Freedom (RX’d)

Every 1:00 (24:00)

Min 1: 6 Overhead Squats (155/105)

Min 2: 25ft Handstand Walk

Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)

(KG conv: 70/48)

Independence

Every 1:00 (24:00)

Min 1: 6 Overhead Squats (135/95)

Min 2: 10 Handstand Shoulder Touches (against wall, facing either way)

Min 3: 6 Strict Pull Ups (Or 1 Rope Climb)

(KG conv: 61/43)

Liberty

Every 1:00 (24:00)

Min 1: 6 Front Squats (moderate)

Min 2: 50ft Bear Crawl

Min 3: 8 Banded Pull Ups (Or 2 Zombie Rope Climbs)

Target time each set: 20-30 seconds

Time cap each set: 45 seconds

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 1 Day 2 (Checkmark)

Strict Pull-up: Week 1 Day 2

Advanced:

3 sets of:

20 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold

Rest 1:00 between sets

Intermediate:

10 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold

Rest 1:00 between sets

Beginner:

20 second Dead hang (hold on to the pull-up bar with an overhand grip ) right into 3 x 3 second negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

Option 2: Mayhem Mini Pump

Option 2: Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Single Arm DB Skull Crusher @ moderate weight RPE 7

10 Alternating Dumbbell Curls @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)