Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Tabata: (6 set)

20 seconds on/10 seconds off

Air Bike

-into-

3 sets:

10 Roll and Reach

10 Box Step Ups

3 Deadlifts (empty bar-build across sets)

3 Inch Worms

2. Strength

5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

3 sets

3 Hang Power Snatch (build in weight)

3 Box Jump Overs (build in height)

Strength/Accessory

Deadlift

5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Leaning Tower of Pisa (AMRAP – Rounds and Reps)

Freedom (RX’d)

7:00 AMRAP

7 Hang Power Snatch (95/65)

7 Box Jump Overs (30/24)

(KG conv: 43/29)

Independence

7:00 AMRAP

7 Hang Power Snatch (75/55)

7 Box Jump Overs (24/20)

(KG conv: 34/25)

Liberty

7:00 AMRAP

8 Hang Dumbbell Snatch (light)

8 Box Step ups (24/20)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Gymnastics

Gymnastics: Chest to Bar Prep (Day 1) (Checkmark)

5 minutes of Intro/Cues

cue 1: Jump from right under the rig

cue 2: Press down on the rig to activate the shoulder and back muscles

cue 3: Think “bring the rig to you” instead of you to the rig

cue 4: Spread elbows back and out to pull the bar to the chest.

Cute 5: Come down with full control to active swing.

WORKOUT

Advanced

MInute 1: Max Burpee Chest to Bar (Pull-up bar height should be above fingertip reach)

Minute 2: REST

Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)

Minute 6: REST

MInute 7: Max Burpee Chest to Bar (Pull-up bar height should be above fingertip reach)

Intermediate

MInute 1: Max Burpee Pull Up (Pull-up bar height should be above fingertip reach)

Minute 2: REST

Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)

Minute 6: REST

MInute 7: Max Burpee Pull Up (Pull-up bar height should be above fingertip reach)

Beginner

MInute 1: Max Burpees

Minute 2: REST

Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)

Minute 6: REST

MInute 7: Max Burpees

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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