Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30-second Bike

10 Ring Rows

10 Beat Swings

5 Down Dog/Up Dog Transitions

5 Single Dumbbell Deadlifts (each side)

5 Double Dumbbell Hang Snatches (Light)

2. Workout Prep

2 sets:

5/4 Calorie Bike (build in pace)

4 Double Dumbbell Snatch (build in weight)

Gymnastics

Bar Muscle Ups: Week 4 (2 Rounds for reps)

Warm-up skill work: Tension is key – bit.ly/3AcFh7p

– Then –

8-minute EMOM [30 seconds of MAX effort in each minute]

Freedom:

Even Minute: 30 seconds of max Bar Muscle Ups

Odd Minute: 30 seconds of max Hollow Rocks

Independence:

Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position

Liberty:

Even MInute: 30 seconds of max Ring Rows

Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

Score is total reps of each movement
Videos:

Kipping Bar Muscle Up Cues & Scaling

Hollow Rocks

Box Bar Muscle Up

Kipping Chest to Bar

Kipping Pull Up

Tuck Hold

Ring Rows (feet on the ground)

Workout

Big Daddy (5 Rounds for reps)

Freedom (RX’d)

5 sets

1:30 AMRAP

20/16 Calorie Air Bike

Max Double Dumbbell Snatch (35s/25s) in Remaining time

-Rest 2:30 between sets-

(KG conv: 15/10 DBs)

Independence

5 sets

1:30 AMRAP

16/13 Calorie Air Bike

Max Double Dumbbell Snatch (25s/15s) in Remaining time

-Rest 2:30 between sets-

(KG conv: 10/7.5 DBs)

Liberty

5 sets

1:30 AMRAP

12/10 Calorie Air Bike

Max Kettlebell Swings (light) in Remaining time

-Rest 2:30 between sets-

Target Reps each set: 15+ Reps

Minimum number of Reps each set: 10 Reps

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Seated Biceps Stretch

1 Minute Barbell Forearm Stretch

1 Minute Cat Cow

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.
Seated Biceps Stretch

Barbell Forearm Stretch

Cat Cow