Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

Set 1:

10 Ring Rows

3 Inch Worms

10 Dynamic Squat Stretch

Set 2:

3 Strict Pull Ups

5 Push Ups

7 Air Squats

Workout

Tim Tam (Time)

Freedom (RX’d)

Run 1000m

10 Rounds of “Strict Cindy”

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Run 1000m

Independence

Run 1000m

10 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Run 1000m

Liberty

Run 800m

10 Rounds

5 Jumping Pull Ups

8 Bar Push Ups

12 Air Squats

Run 800m

Target time: 19-21 minutes

Time cap: 30 minutes

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 5 Day 2 (Checkmark)

Advanced:

Partner up for some fun!

4 sets x 3 reps of Weighted Strict Pull Ups

[Go up in weight each round]

-rest at least 90 seconds between sets-

Intermediate:

Partner up for some fun!

4 sets x Max Effort Unbroken Pull Ups OR Box Assist Pull Ups

-rest at least 90 seconds between sets-

Beginner:

Partner up for some fun!

4 sets x 4 reps of Box Assist Pull Ups or Ring Rows

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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