Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10:00 AMRAP

2 Zombie Rope Climbs

10-second Handstand Hold

5 Pike Push Ups

100m Jog

2. Workout Prep

2 sets (with team, follow the leader style):

1 Rope Climb (or 3 Strict Pull Ups)

3 Handstand Push Ups

100m Run (build in pace)

10ft Handstand Walk (or 2 wall walks)

Workout

“May the odds be ever in your favor” (Time)

Freedom (RX’d)

Teams of 3

20 Rope Climbs (Or 60 Strict Pull Ups)*

100 Handstand push-ups*

1600m Run (together)

100ft Handstand Walk (each) (Or 8 Wall Walks (each))

*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.

Independence

Teams of 3

15 Rope Climbs (Or 45 Strict Pull Ups)

75 Handstand push-ups

1200m Run (together)

50ft Handstand Walk (each) (Or 4 Wall Walks (each))

For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.

Liberty

Teams of 3

20 Zombie rope climbs

100 Push-ups

800m Run (together)

100ft Bear Crawl (each)

For the rope climbs/pull-ups and push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.

Target time: 20-22 minutes

Time cap: 25 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Russian Kettlebell Swing @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7

30yds Lateral Band Walk (each side) @ moderate weight RPE 7

15 Overhead Plate sit ups

:45 sec Chinese Plank

20 Kettlebell Side Bend

10 Alt. V-Ups + V-Ups (R+L+Both = 1)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 3 minutes b/t rounds