Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (10-12 minutes)

-into-

2 sets:

10 Banded Pull aparts

10 world’s greatest stretch (5 each side)

10 single arm DB bench (light)

5 scap retractions

5 kipping knee-ups

2. Workout Prep

2 sets:

100m Run (build-in pace)

5 DB bench (build-in weight)

5 toes to bar

Freedom

Metcon (5 Rounds for time)

5 sets (new set every 4 minutes)

300 meter run

12 DB bench press (50’s/35’s)

12 Toes to bar

Independence

Metcon (5 Rounds for time)

5 sets (new set every 4 minutes)

200 meter run

10 DB bench press (35’s/25’s)

10 Toes to bar

Liberty

Metcon (5 Rounds for time)

5 sets (new set every 4 minutes)

150 meter run

10 light DB bench press

15 knee ups

Strict Pull-ups: Week 4 (Checkmark)

Freedom:

3 rounds of:

30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 7 Strict or Box Assist pull-ups

–rest 90 seconds between sets–

Independence:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang

Followed by 4-6 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Liberty:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang

Followed by 3 Box Assist pull-ups

–rest 90 seconds between sets–

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Reverse Leg Raises

2x 10 Seated External Rotations

2x 10 Bootstrappers

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.
Reverse Leg Raises

Seated External Rotations Shoulders

Bootstrappers

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