Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (10-12 minutes)

-into-

6:00 AMRAP

:10 Handstand Hold

5 Pike Push Ups

5 Alt. Step Ups (each leg)

50m Jog

2. Workout Prep

1 set:

100m Run (at workout pace)

1 Wall Walk

4 Alternating Single Dumbbell Box Step Up

Gymnastics

Strict Handstand Push-ups: Week 1 (Checkmark)

6 Week Handstand Push-up Strength Cycle

During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!

Week 1: Baseline Test

Freedom: 1 set of max strict handstand push-ups

Independence: 1 set of max strict box handstand push-ups (note the box height used)

Liberty: 1 set of max push-ups or elevated push-ups
Coaching tips for strict handstand push-ups

Demo Videos:

Strict Handstand Push Up

Strict Box Handstand Push Up

Push Up

Elevated Push-ups : Place hands on a bench, box, or racked bar. The higher the box/bench/bar, the easier the push-up will be.

Workout

Blizzard (AMRAP – Rounds and Reps)

Freedom (RX’d)

20:00 AMRAP

400m Run

6 Wall Walks

18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

(KG conv: 22.5/15 DB)

Independence

20:00 AMRAP

400m Run

4 Wall Walks

18 Single Dumbbell Alternating Box Step Ups (35/25)(20”/16”)

(KG conv: 15/10 DB)

Liberty

20:00 AMRAP

300m Run

6 Inch Worms

12 Single Dumbbell Alternating Box Step Ups (light)(20”/16”)

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3 Rounds

Cooldown/Mobility

Mobility (No Measure)

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

1 Min QL Stretch

1 Min Barbell Forearm Stretch

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.
QL Stretch

Barbell Forearm Stretch