Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

50m Run

5 Box Jumps

5 Up Downs

30-second Ski (or Row)

2. Workout Prep

1 set:

100m Run (85% of workout pace)

2 Burpee Box Jump Overs

5/4 Calorie Ski (at Workout Pace)

Workout

Iguana (5 Rounds for time)

Freedom (RX’d)

5 Sets:

100m Run (or 5x50ft Shuttle Run)

10 Burpee Box Jump Over (24/20)

15/12 Calorie Ski (OR Row)

-rest 1:1 between sets-

Independence

5 Sets:

100m Run (or 5x50ft Shuttle Run)

8 Burpee Box Jump Over (24/20)

12/10 Calorie Ski (OR Row)

-rest 1:1 between sets-

Liberty

5 Sets:

50m Run (or 3x50ft Shuttle Run)

6 Up Downs + Box Step Ups (20/16)

10/8 Calorie Ski (OR Row)

-rest 1:1 between sets-

Target time each set: 2:15-2:45 minutes

Time cap each set: 3:00

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, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:

EMOM8:

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

Even:

Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)

Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)

For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.

Conditioning Option:

8-minute EMOM:

Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set – all sets should be the same)

Even Minute: 30 seconds of Hollow Rocks

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

15x Bootstrappers

1 Minute Ring Lat Stretch

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.
Dorsiflexion Matrix

Bootstrappers

Ring Lat Stretch