Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

:45 sec Bike Erg or Air Bike

5 Cat/Cows

5 Sandbag Deadlifts (light weight)

25ft Sled Push

25ft Sled Pull

2. Workout Prep

2 sets:

5/4 Calorie Bike Erg (build-in pace) or Air Bike

25ft Sandbag Carry (build-in weight)

25ft Sled Push (build-in weight)

Gymnastics

Handstand Hold Max Effort (Time)

Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.

Level 1: wall walk as high as you feel comfortable and hold the top position.

Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.

Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.

Level 4: max handstand hold on parallettes

Workout

Some Gave All (2 Rounds for reps)

Freedom (RX’d)

AMRAP 12:00

10-15-20-25….

Calorie Bike Erg (Or Air Bike)

25-50-75-100-125ft…

Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35))

Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00

10-15-20-25….

Calorie Ski (Or Row)

25-50-75-100-125ft…

Sled Push (90/45)(Or SIngle Dumbbell Walking Lunge (35/25))

Women Calories: 8-12-16-20…

(KG conv: 45/32.5 Sandbag, 24/16 KBs, 40/20 Sled, 15/10 DB)

Scoring: when counting reps, every 5ft of Carry and Sled = 1 rep

Independence

AMRAP 12:00

5-10-15-20….

Calorie Bike Erg (Or Air Bike)

25-50-75-100-125ft…

Sandbag Carry (70/50) (OR Kettlebell Front Rack Carry (2×35/26))

-Rest 3:00-

AMRAP 12:00

10-15-20-25….

Calorie Ski (Or Row)

25-50-75-100-125ft…

Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))

Womens Calories: 4-8-12-16-20…

(KG conv: 32.5/22.5 Sandbag, 16/12 KBs, 30/10 Sled, 10/7 DB)

Liberty

AMRAP 12:00

4-8-12-16….

Calorie Bike Erg (Or Air Bike)

25-50-75-100-125ft…

Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15))

-Rest 3:00-

AMRAP 12:00

4-8-12-16….

Calorie Ski (Or Row)

25-50-75-100-125ft…

Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))

Womens Calories: 3-6-9-12…

Keep the yards the same (5-10-15..)

(KG conv: 22.5/15 Sandbag, 12/7 KBs, 20/empty Sled)

Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)

Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)