Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Every minute (7:00)

5/4 Calorie Row

4 Wall Ball Thrusters

3 Box Step Ups

2. Workout Prep

3 sets:

20 Second Row (workout pace)

5 Wall Balls

3 Dumbbell Box Step Ups (work up in weight and height)

Workout

May Your Days Be Merry & Bright (Time)

Oaken

Freedom (RX’d)

Teams of 2

2000/1750m Row

200 Wall Balls (20/14)

2000/1750m Row

100 Dumbbell Box Step Ups (24/20)(50s/35s)

2000/1750m Row

(KG Conv: WB 9/6, DB 22.5s/15s)

Individual Option

1000/850m Row

100 Wall Balls (20/14)

1000/850m Row

50 Dumbbell Box Step Ups (24/20)(50s/35s)

1000/850m Row

(KG Conv: WB 9/6, DB 22.5s/15s

Independence

Teams of 2

1750/1500m Row

150 Wall Balls (20/14)

1750/1500m Row

100 Dumbbell Box Step Ups (20/16)(35s/25s)

1750/1500m Row

(KG Conv: WB 9/6, DB 15s/10s)

Liberty

Teams of 2

1000/850m Row

100 Wall Ball Thrusters (light)

1000/850m Row

100 Box Step Ups (24/20)

1000/850m Row

Target time: sub 40 minutes

Time cap: 50 minutes
-Repeat from Jan 7th, 2023-

Strength/Accessory

Mayhem Mini-Pump – Arms and Core (Checkmark)

3-4 rounds:

10 Chin-Ups (Or Supinated Ring Rows) @ moderate weight RPE 7

-rest 30 seconds-

10 Standing KB Crush Grip French Press @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Barbell Curl @ moderate weight RPE 7

-rest 30 seconds-

30 Seated Oblique Twists with Med Ball (each side)

-rest 30 seconds-

20 Plank KB Pull Unders

* 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.
Chin Ups

Standing KB Crush Grip French Press

Standing Barbell Curl

Seated Oblique Twists with Med Ball

KB Front Rack Marches