Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

3 sets:

30-sec easy row

15 yd sled push (easy)(Or 10 yd walking lunge)

15 yd sled push (moderate) (Or 10 yd walking lunge backwards)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

2. Workout Prep

2 sets: (each/1:2)

100m Row

25 yd Sled Push (workout weight)

2 Squat Cleans (build in weight)

Workout

Blueberry Bagel (7 Rounds for time)

Freedom (RX’d)

3 Person Team

7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)

200/175m Row

50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)

4 Squat Cleans (185/125)

-rest 1:2 between sets-

(KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty)

Independence

3 Person Team

7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)

175/150m Row

50yd Sled Sprint (1×25/empty) (Or 16 Jumping Split Lunges)

4 Squat Cleans (155/105)

rest 1:2 between rounds

(KG conv: 70/48 Squat Cleans, 50m Sled Push at 10kg/empty)

Liberty

3 Person Team

7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)

150/125m Row

40 yd Sled Sprint (empty) (Or 20 Walking Lunges)

8 Dumbbell Power Cleans (moderate)

rest 1:2 between rounds

(KG conv: 40m Sled Push)

Target time each set: 2-2:30

Time cap each set: 3 minutes

Gymnastics

Gymnastics: Wall Walk Open Prep (Checkmark)

Take 5 minutes to practice the positions of the wall walk:

Position 1: Hips to Wall

Position 2: Head in Line with arms

Position 3: Giant step up wall

Postion 4: Press Down [instead of lifting to move up wall]

Wall Walks Step by Step Video: youtube.com/shorts/0odbrnautXU?feature=share

WORKOUT

Advanced & Intermediate:

Complete max effort Wall Walks in 2 minutes

–rest 1 minute —

Complete max effort Wall Walks in 1 minute

–rest 1 minute —

Complete max effort Wall Walks in 30 seconds

Novice:

Complete max effort Inchworm Walks in 2 minutes

–rest 1 minute —

Complete max effort Inchworm Walks in 1 minute

–rest 1 minute —

Complete max effort Inchworm Walks in 30 seconds

Strength/Accessory

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Double DB Prone Row @ Moderate weight – maintain control and quality

10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality

10 Incline Dumbbell Curls @ moderate weight – maintain quality

-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)