Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Air Bike (:30 easy, :20 mod, :10 fast)

-into-

5:00 AMRAP

10 Single Leg Calf Raises (each)

4 Box Step Ups

5 Sit Ups

2. Workout Prep

2 sets:

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

4 Box Jumps (build-in height)

4 Sit Ups

Workout

Apple Fritter (Calories)

Freedom (RX’d)

12:00 AMRAP

Max Air Bike Calories

*Every 2:00, including 0:00 perform:

12 Box Jumps (24/20)

12 Sit Ups

Independence

12:00 AMRAP

Max Air Bike Calories

-Every 2:00, including 0:00 perform:

12 Box Jumps (20/16)

12 Sit Ups

Liberty

12:00 AMRAP

Max Air Bike Calories

-Every 2:00, including 0:00 perform:

10 Box Step Ups (20/16)

10 Sit Ups

Target number of Calories: 70+/55+ calories

Minimum number of Calories before scaling: 60/40 Calories

Gymnastics

Handstand Push-ups and Jump Rope Skill Work (Checkmark)

Take 5 min to review/practice, then

EMOM10

odd: 5-10 reps of handstand push-ups at your level below.

even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:

Level 1: Box handstand push-ups or seated shoulder press

Level 2: Kipping handstand push-ups

Level 3: Strict handstand push-ups

Level 4: Strict deficit handstand push-ups

Cooldown/Mobility

Mobility (No Measure)

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

20 Shoo the Cat

1 Min Posterior Shoulder Smash

1 Min Calf and Big Toe Stretch

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