Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10 min AMRAP

1 min easy row

5 Deadlifts (empty bar)

5 Hang Squat Cleans (empty Bar)

5 Strict Pull Ups or 10 Ring rows

5 V-ups (each side)

5 Birddogs (each side)

2. Workout Prep

This workout will take a while to review and set up. Warm up with each movement as you prepare.

Workout

“12 Days of Christmas” (Time)

Freedom (RX’d)

12 Days of Christmas

1 Rope Climb

2 Squat Cleans (155/105)

3 Muscle Ups

4 Burpee over Bar

5 Deadlifts (155/105)

6 Handstand Push Ups

7 Toes to bar

8 Wall Ball (20/14)

9 Box Get Over (48”/40”)

10 Back Rack Lunges (155/105)

11 Chest to Bar

12 Thruster (155/105)

Target time: 25-30 minutes

Time cap: 45 minutes

Optional Gymnastics Skill Work

Strict Pull-up: Week 6 Day 2 (Checkmark)

On a Running Clock:

Advance:

Accumulate 45 Strict Pull Ups

At the top of every minute complete 5 Burpees

* Begin with the Burpees

Intermediate:

Accumulate 30 Strict Pull Ups

At the top of every minute complete 4 Burpees

* Begin with the Burpees

Beginner:

Accumulate 25 Box Assist Pull Ups OR Ring Rows

At the top of every minute complete 3 Burpees

* Begin with the Burpees

**7 minute Time Cap for all athletes

Cooldown/Mobility

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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