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)

(KG Conv 70/48)

Option 1

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

(KG conv: barbell 34/25, KB 24/16, plate 20/10)

Option 2

1 Squat Snatch (135/95)

2 Bar Facing Burpee

3 Pullup

4 Toes to bar

5 Hang Power Clean (135/95)

6 Pushups

7 Wallball (20/14)

8 Kettlebell Swing (53/35)

9 Situps

10 Air Squat

11 Box Jumps (30/24)

12 Overhead Squats (135/95)

(KG conv: barbell 61/43, KB 24/16)

Option 3

1 Burpee

2 Strict Pull Ups

3 Knees To Elbows

4 Box Jumps (24/20)

5 Kettlebell Swings (53/35)

6 AbMat Sit-ups

7 Air Squats

8 Ball Slams (50/30)

9 Wall Balls (20/14)

10 Push-ups

11 Overhead Walking Lunges (45/25 lb Plate)

12 Thrusters (105/75)

(KG conv: barbell 48/34, slam 22.5/14, wall 9/6, plate 20/10)

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)

()