Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

45-second Row

10 Alternating V-Ups

5 Dynamic Squat Stretches

5 Wall Balls

5 Kip Swings

2. Workout Prep

2 sets:

5/4 Calorie Row (at workout pace)

4 Wall Balls

3 Toes to Bar

Workout

Survivor (5 Rounds for time)

Freedom (RX’d)

5 sets (1 set every 5:00)

25/20 Calorie Row

20 Wall Balls (20/14)

15 Toes to Bar

(KG conv: 9/6 WB)

Independence

5 sets (1 set every 5:00)

20/15 Calorie Row

16 Wall Balls (14/10)

12 Toes to Bar

(KG conv: 6/4 WB)

Liberty

5 sets (1 set every 5:00)

15/12 Calorie Row

12 Wall Ball Thrusters (light)

9 Hanging Knee Raises

Target time each set: 3:00 – 3:30

Time cap each set: 4:00

Gymnastics

Ring Muscle-ups / Strict Pull-ups (Checkmark)

Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.

Strength Option:

4 sets:

3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)

5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.

– rest 1 minute between sets –

Conditioning Option:

4 sets for Quality:

30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]

right into

30 seconds of Max Strict Pull Ups without weight

right into

60 seconds Bar Dips (You will be in support at the top of the rig **see video)

—Rest 60 seconds between sets —

Video: bit.ly/3VY6guW

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Reverse Leg Raises (each side)

2x 10 Bootstrappers

10x 5 Second Cobra

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.
Reverse Leg Raises

Bootstrappers

Cobra