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 Machine

5 Inch Worms

3 Pike Push Ups

5 Kip Swings

5 Ring Rows

2. Workout Prep

2 sets:

2 Handstand Push Ups

3 Pull Ups

Gymnastics

Bar Muscle Ups: Week 5 (Checkmark)

Warm-up skill work: Core to Extremity – bit.ly/4ecFN33

– Then –

6 rounds, every 90 seconds complete :

Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up

Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.

Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
Videos:

Kipping Bar Muscle Up Cues & Scaling

Bar Muscle Up + Bar Dip

Box Bar Muscle Up

Kipping Chest to Bar

Kipping Pull Up

Push Up

Ring Rows feet on the ground

Elevated Push-Up

Workout

Pumpkin Spice Latte (AMRAP – Reps)

Freedom (RX’d)

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

4-8-12-16…

Pull-ups

-rest 4:00-

For Time:

“Erase your reps” (start where you left off and go in reverse)

Score is Part 1. Comment with your time for Part 2.

Independence

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

3-6-9-12…

Pull ups

-rest 4:00-

For Time

“Erase your reps” (start where you left off and go in reverse)

Liberty

8:00 AMRAP

2-4-6-8…

Push Ups

4-8-12-16…

RIng Rows

-rest 4:00-

For Time

“Erase your reps” (start where you left off and go in reverse)

Target Reps: 90+ (through 20 pull ups)

Minimum number of Reps: 60 reps (through 16 pull ups)

Part 2 Target Time: 8-9 minutes

Part 2 Time Cap: 10 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash

1 Minute Ring Lat Stretch

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.
Posterior Shoulder Smash

Ring Lat Stretch