Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty))

5 Inchworm

3 Pike Push Ups

2. Workout Prep

2 sets:

2 Handstand Push Ups

1 Strict Handstand Push Up

5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))

Workout

Push Pull 2.0 (Time)

Freedom (RX’d)

45 Push-Ups

30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))

30 Handstand Push Ups

30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))

15 Strict Handstand Push Ups

(KG conv: 60/40 sled)

Independence

For time:

30 Push-Ups

25/20 Calorie Row

20 Pike Push Ups

25/20 Calorie Row

10 Handstand Push Ups off a Box

Liberty

For time:

20 Bar Push-Ups

20/16 Calorie Row

20 Bar Push Ups

20/16 Calorie Row

20 Bar Push Ups

Target time: 10-12 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump – Back and Biceps (Checkmark)

3 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7

10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7

10 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-
Strict Pull Up

Seated Straight Bar Row

DB Spider Curls

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

2x 10 Down Dog

20 90/90 Rotations

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.
Couch Stretch

Down Dog

90/90 Rotations