Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

6:00 AMRAP

8 Roll and Reach

4 Dumbbell Strict Press (light)

4 Dumbbell Push Press (light)

4 Box Step Ups

4 Box Jumps

2. Workout Prep

2 sets:

2 Dumbbell Push Press (build in weight)

2 Box Jump Overs (build in height)

Workout

City of Cowboys and Culture (Time)

Freedom (RX’d)

3-6-9-12-15-18-21

Dumbbell Push Press (50s/35s)

Box Jump Overs (24/20)

(KG conv: 22.5/15 DBs)

Independence

3-6-9-12-15-18-21

Dumbbell Push Press (35s/25s)

Box Jump Overs (20/16)

(KG conv: 15/10 DBs)

Liberty

3-6-9-12-15-18

Dumbbell Push Press (light)

Box Step Ups (20/16)

Target time: 8-10 minutes

Time cap: 14 minutes

Gymnastics

Strict Pull-ups: Week 3 (Checkmark)

Freedom:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)

– Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)

– Rest 30-seconds between sets

Independence:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)

– Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)

– Rest 30-seconds between sets

Liberty:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)

– Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)

– Rest 30 seconds between sets

Cooldown/Mobility

Mobility (No Measure)

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

2x 15 Adductor Rockbacks

1 Min Calf Foam Rolling

1 Min Foot Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Adductor Rockbacks

Calf Foam Rolling

Foot Smash

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