Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warmup or Banded 7’s

-into-

8:00 AMRAP

50m Jog

5 Kip Swings

5 Scap Pull Ups

5 Russian Kettlebell Swings

10 RIng Rows

10 Dead bugs

2. Workout Prep

2 sets

100m Run (workout pace)

7 Kettlebell Swings (add weight each set)

5 Pull Ups

Gymnastics

Bar Muscle Ups: Week 7 (5 Rounds for reps)

Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help – bit.ly/48MUKaT . For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.

-Then-

5 rounds, 90 seconds of work/30 seconds of rest:

Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.

Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.

Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.

Score is the max reps each round (score does not include the burpees/up-downs)
Videos:

Kipping Bar Muscle Up Cues & Scaling

Box Bar Muscle Up

Kipping Chest to Bar

Kipping Pull Up

Ring Rows (feet on the ground)

Up Downs

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Freedom (RX’d)

3 Rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull Ups

(KG conv: 24/16 KB)

-Repeat and from Sept 4, 2023

Liberty

3 Rounds

300m Run

21 Russian Kettlebell Swings (light)

12 Jumping Pull Ups

Target time: 8-10 minutes

Time cap: 12 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

1 Minute Quardruped Forearm Stretch

1 Minute QL 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.
Dorsiflexion Matrix

Quardruped Forearm Stretch

QL Stretch