Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

3 sets:

100m Run (build in pace)

4 Toes to Bar

2 Box Jumps (build in height)

Workout

Trick-or-Treating (Time)

Freedom (RX’d)

1600m Run

80 Toes to Bar

40 Box Jumps (30/24)

-Partition any way. Athletes can break up and rotate movements however they desire.

Independence

1200m Run

60 Toes to Bar

30 Box Jumps (24/20)

-Partition as needed-

Liberty

800m Run

50 Hanging Knee Raises

50 Box Step Ups (20/16)

-Partition as needed-

Target time: 15-17 minutes

Time cap: 20 minutes

Strength Accessory

Mayhem Mini-Pump – Upper Body (Checkmark)

4 Rounds

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

* Rest 1 minute between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Inverted Skull Crusher

Wide Grip Barbell Curls

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Calf Foam Rolling

1 Minute Band Biceps Stretch

2x 15 Side Lying Rotations (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.
Calf Foam Rolling

Band Biceps Stretch

Side Lying Rotations