Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

30-second Air Bike (build-in pace)

5 Kip Swings

3 Kipping Pull-Ups (Or Jumping Pull-Ups)

5 Roll and Reach

3 Snatch deadlift (empty bar)

3 Hang Muscle Snatch (empty bar)

3 Power Snatch (empty bar)

2. Workout Prep

3 set:

5/4 Calorie Air Bike (at workout pace0

3 Power Snatch (build in weight)

Gymnastics

Bar Muscle Ups: Week 2 (Checkmark)

Warm-up skill work: The approach – bit.ly/405bkAO

– Then –

8-minute EMOM:

Freedom:

Even Minute: 3-5 Bar Muscle Ups

Odd Minute: 15 Hollow Rocks

Independence:

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 10 Hollow Rocks in Tuck Position

Liberty:

Even MInute: 7-10 Ring Rows

Odd Minute: 15-second Hollow Hold in Tuck Position

Workout

Hayride (Time)

Freedom (RX’d)

21-15-9

Calorie Air Bike (Women: 15-12-7)

Power Snatches (95/65)

(KG conv: 42.5/30 PS)

Independence

16-12-8

Calorie Air Bike (Women: 13-10-6)

Power Snatches (75/55)

(KG conv: 35/25 PS)

Liberty

12-10-8

Calorie Air Bike (Women: 10-8-6)

Alternating Dumbbell Snatch (light)

Target time: 6-8 minutes

Time cap: 10 minutes

Cooldown/Mobility

Mobility (No Measure)

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

10x Wall Jefferson Curls

4x 5 Quad Foam Rolling (each leg)

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.
Wall Jefferson Curls

Quad Foam Rolling