Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Air Bike

3:00 Run

-into-

2 Sets:

5/4 Calorie Air Bike (build in pace)

50m Run (build in pace)

10 Walking Lunge Steps

5 Pike Push Ups

2. Workout Prep

After the warm-up, athletes should be good to go.

Gymnastics

Strict Handstand Push-ups: Week 6 (AMRAP – Reps)

This is the final week of our strict handstand push-up gymnastic strength cycle. It’s retest day!

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

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Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: bit.ly/3zMW7cA
Videos:

Coaching tips for strict handstand push-ups

Strict Handstand Push Up

Strict Box Handstand Push Up

Push Up

Elevated Push-ups

Workout

“The simple bare necessities” (8 Rounds for time)

Freedom (RX’d)

Every 3:00 (8 sets)

Odd Sets: 20/16 Calorie Air Bike

Even Sets: 200m Run

Independence

Every 3:00 (8 sets)

Odd Sets: 16/14 Calorie Air Bike

Even Sets: 200m Run

Liberty

Every 3:00 (8 sets)

Odd Sets: 12/10 Calorie Air Bike

Even Sets: 150m Run

Target time each set: Sub 60 seconds

Time cap each set: 90 seconds

Cooldown/Mobility

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Reverse Leg Raises (each side)

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.
Quad Foam Rolling

Reverse Leg Raises