Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

10 PVC Pass Throughs

10 Banded Face Pulls

10 Banded Fire Hydrants

-into-

3 sets:

3 Inch Worms

10 Hang Alternating Dumbbell Snatch (light)

10 Kip Swings on Rings or Bar

5 Wall Ball Thrusters

2. Workout Prep

2 sets:

3 Hand Release Push Ups

4 Dumbbell Snatches (build-in weight)

3 Toes to Rings

4 Wall Balls

Workout

Workout (Time)

Thunderstruck

Freedom (RX’d)

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Ring (OR 10 Toes to Bar)

10 Wall Balls (20/14)

(KG conv: 22.5/15 DB, 9/6 WB)

Independence

7 Rounds

7 Hand Release Push Ups

7 Dumbbell Snatches (50/35)

7 Toes to ring (OR 8 Toes to Bar)

7 Wall Balls (20/14)

(KG conv: 22.5/15 DB, 9/6 WB)

Liberty

5 Rounds

10 Bar Push Ups

10 Dumbbell Snatches (light)

10 Hanging Knee Raises

10 Wall Balls Thrusters (light)

Target time: 13-15 minutes

Time cap: 20 minutes

Skills and Drills

Strict Pull-up Progression (Checkmark)

Strict Pull-up Progression – Week 3 Day 1:

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility (No Measure)

Mobility (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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