Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30-second Jump Rope

10 Ring Rows

5 Hang Power Cleans

5 Cat/Cows

10 Banded Good Morning

2. Workout Prep

3 sets:

50m Run (build in pace)

3 Hang Power Cleans (build in weight)

Gymnastics

Gymnastics Skill Session (Checkmark)

We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.

Liberty: Zombie Rope Climbs

Freedom/Independence: practice different foot holds and work on improving your descent technique

Compete: practice Legless and/or L-sit

Today isn’t about volume. Take your time and work on technique.

(Coaching videos are in the coach notes)

Workout

Sadness (5 Rounds for time)

Freedom (RX’d)

5 sets (Every 5:00)

200m Run

20 Hang Power Cleans (115/80)

200m Run

(KG conv: 52.5/35 HPC)

Independence

5 sets (Every 5:00)

200m Run

20 Hang Power Cleans (95/65)

200m Run

(KG conv: 42.5/30 HPC)

Liberty

5 sets (Every 5:00)

150m Run

15 Hang Dumbbells Power Cleans (light)

150m Run

Target time each set: 2:30-3:30 minutes

Time cap each set: 4 minutes

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 Foot Smash

2x 15 Side Lying Rotations (each side)

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

Foot Smash

Side Lying Rotations