Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

10 Hang Alternating Hang Dumbbell Snatch (light)

2. Workout Prep

2 sets: (With partner)

2 Dumbbell Box Step Ups (build in weight and height)

2 Synchro Hang Alternating Dumbbell Snatch (build in weight)

Workout

Workout (4 Rounds for time)

“They’ve ruined Cranberry Day.”

Freedom (RX’d)

Teams of 2

4 sets:

60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)

30 Synchro Hang Alternating Dumbbell Snatch (50/35)

-rest 1:1 between sets-

(KG conv: 22.5/15 DBs)

Independence

4 sets:

60 Dumbbell Box Step Ups (35s/25s)(24/20)

30 Synchro Hang Alternating Dumbbell Snatch (35/25)

-rest 1:1 between sets-

(KG conv: 15/10 DBs)

Liberty

4 sets:

60 Single Dumbbell Box Step Ups (light)(24/20)

30 Synchro Hang Alternating Dumbbell Snatch (light)

-rest 1:1 between sets-

Target time each set: 4-6 minutes

Time cap each set: 8 minutes

Option 1: Gymnastics Skill Work

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

Strict Pull-up: Week 2 Day 2

Advanced:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang

Followed by 5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Intermediate:

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang

Followed by 3-5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Beginner:

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang

Followed by 2 Box Assist Pull Ups

–rest 90 seconds between sets–

Option 2: Core Work

Core (Checkmark)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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