Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm-Up (10-12 minutes)

– into –

3 sets:

10 Roll and Reach

5 Inch Worms

5 Sandbag Deadlifts (light)

2. Workout Prep

2 sets

100m Run (Workout Pace)

2 Sandbag Cleans (work up in weight)

Workout

Chicken and Waffles (3 Rounds for time)

Freedom (RX’d)

Teams of 2

3 sets (each/1:1)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

– Sandbag cleans are over the shoulder

– Repeat from Jan 6th, 2024

Independence

3 sets

200m Run

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)

200m Run

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)

200m Run

rest 1:1 between sets

Liberty

3 sets

150m Run

8 Power Cleans (light)

150m Run

8 Power Cleans (light)

150m Run

rest 1:1 between sets

Target time: 3:30 – 4:30

Time cap: 5 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms and Core (Checkmark)

4 rounds:

10 Inverted Skull Crusher @ moderate weight RPE 7

-rest 30 seconds-

10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7

-rest 30 seconds-

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

10 Kettlebell Side Bend (each side)

-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.
Inverted Skull Crusher

Incline Dumbbell Hammer Curls

Kettlebell Side Bend

Single Arm Sit Up