Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

30-seconds Jump Rope

10 Dynamic Squat Stretches

10 Kip Swings

5 Muscle Cleans

5 Push Press

5 Back Squats

2. Workout Prep

3 sets:

10 Double Unders

3 Toes to Bar

2 Back Squats (build in weight)

*Practice transitioning weight from the ground to the back rack efficiently.

Workout

Up (Time)

Freedom (RX’d)

4 Rounds

100 Double Unders

20 Toes to bar

10 Back Squats (185/125)

* Back Squats are from the ground

(KG conv: 85/57.5 BS)

Independence

4 Rounds

75 Double Unders

15 Toes to bar

10 Back Squats (155/105)

(KG conv: 70/47.5 BS)

Liberty

4 Rounds

100 Single Unders

15 Hanging Knee Raises

10 Dumbbell Front Squats (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Gymnastics

Gymnastics Skill Work: Rope Climbs (Checkmark)

We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that’s appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs

Level 2: Standard Rope Climbs

Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:

Odd: 1-3 Rope Climbs at your level above

Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

If Ropes are unavailable, there is an alternative option in the coach notes.

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf Foam Rolling

1 Min Couch Stretch (each side)

1 Min Foot Smash (each foot)

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