Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 PVC Pass Throughs

5 PVC Snatch Balance

20 Banded Side Steps

-into-

8 min AMRAP

45-second Air Bike

5 Knees to Elbows

3 Muscle Snatch (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Squat Snatches

2. Workout Prep

2 sets:

2 Squat Snatch (build-in weight)

5/4 Calorie Air Bike

2 Toes to Bar

Workout

“Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time)

Freedom (RX’d)

20 Squat Snatch (95/65)

30/24 Calorie Air Bike

40 Toes to bar

-rest 5 minutes-

40 Toes to bar

30/24 Calorie Air Bike

20 Squat Snatch (95/65)

(KG conv: 43/29)

Independence

20 Squat Snatch (75/55)

25/20 Calorie Air Bike

30 Toes to bar

-rest 5 minutes-

30 Toes to bar

25/20 Calorie Air Bike

20 Squat Snatch (75/55)

(KG conv: 34/25)

Liberty

20 Dumbbell Snatch (light)

20/16 Calorie Air Bike

20 Hanging Knee Raises

-rest 5 minutes-

20 Hanging Knee Raises

20/16 Calorie Air Bike

20 Dumbbell Snatch (light)

Target time each set: 6:00-7:00

Time cap each set: 9 minutes

Skills and Drills

Strict Pull-up Progression – Week 6 Day 1 (Checkmark)

Advance:

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 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 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

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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