Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Pass-throughs

-into-

8:00 AMRAP

5 Scap Pull Ups

5 Scap Push Ups

5 Bench Press (empty bar – build across sets)

5 Russian Kettlebell Swings (light)

2. Strength Prep

5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

4 Kettlebell Swings (build in weight)

4 Push Ups

Strength/Accessory

Bench Press

5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Clint Barton (Time)

Freedom (RX’d)

3 Rounds

30 Kettlebell Swings (53/35)

30 Push Ups

(KG conv: 24/16 KB)

Independence

3 rounds

30 Kettlebell Swings (35/25)

30 Push Ups

(KG conv: 16/11 KB)

Liberty

3 rounds

20 Russian Kettlebell Swings (light)

20 Bar Push Ups

Target time: 6-8 minutes

Time cap: 10 minutes

Gymnastics

Gymnastics: Bar Muscle Up Prep (Day 1) (Checkmark)

4 Positions of the Bar Muscle Up:

Position 1: Jump into Pike

Position 2: Arch

Position 3: Hollow Rock Around

Position 4: Support

Warm Up:

Advanced:

5 Reps of Position 1

5 Reps of Position 1 & 2

5 Reps of Positions 1,2 &3

5 Reps of Bar Muscle Ups

Intermediate:

5 Reps of Position 1

5 Reps of Position 1 & 2

5 Reps of Positions 1,2,&3

Novice:

10 Kip Swings

5 Strict Pull Ups OR 5 Ring Rows

WORKOUT:

Advanced:

Every 1:00 (6:00)

3 Bar Muscle Ups

Intermediate:

Every 1:00 (6:00)

1 Bar Muscle Up + 2 Strict Chest To Bar Strict

Novice:

Every 1:00 (6:00)

1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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