Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up (12:00)

-into-

2 rounds

1:00 Ski

1:00 Jump Rope

2. Workout Prep

Use this time to set up equipment, practice transitions on/off the ski while building in pace, and get some double under practice. Between each station complete a light 100m run with partner.

Workout

Naan (Time)

Freedom (RX’d)

Partner Triple 3

3000m Ski (partners must switch every 30 seconds)

300 Double Unders (partners must switch every 30 seconds)

3 Mile Run (together)

Note: If unable to run, substitute Bike Erg (12000m) or Row (6000m/5000m). If Ski Ergs are not available, sub 200/160 Cal bike. For each of these substitutions, athletes would switch every 30 seconds and share the distance/cals.

Independence

Partner Triple 3

2500/2000m Ski (partners must switch every 30 seconds)

200 Double Unders (partners must switch every 30 seconds)

2 Mile Run (together)

Liberty

Partner Triple 3

2000/1600m Ski (partners must switch every 30 seconds)

200 Single Unders (partners must switch every 30 seconds)

1 Mile Run (together)

Target time: Sub 45 Minutes

Time cap: 60 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms (Checkmark)

4 Rounds:

10 Tempo Pushups @ moderate weight RPE 7

-rest 30 seconds-

10 Chin-Ups @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

-rest 30 seconds-

10 Single DB Double Head Curl @ moderate weight RPE 7

* Rest 2 minutes 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.

*Rest 3 minutes b/t rounds
Tempo Pushups

Chin Ups

Standing Tricep Extensions w/band

Single DB Double Head Curl