Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

1:00 Row

10 Box Step Ups

10 Banded Shoulder Press

10-second Handstand Holds

10 Hollow Rocks

2. Workout Prep

2 sets:

5/4 Calorie Row

2 Box Jump Overs

2 Handstand Push Ups

Gymnastics

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:

EMOM 10:

Odd: 5-10 ring/bar kip swings

Even: 3-10 ring dips (modified: box dips)

Conditioning Option:

Death by Ring Muscle Ups:

[Time cap 8 minutes]

Choose Strict or Kipping

Minute 1: 1 Ring Muscle Up

Minute 2: 2 Ring Muscle Ups

Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.

Workout

Mammoth Lake (Time)

Freedom (RX’d)

3 Rounds

30/24 Calorie Row

25 Box Jump Overs (20’’)

20 Handstand Push Ups

Independence

3 Rounds

25/20 Calorie Row

20 Box Jump Overs (20’’)

15 Handstand Push Ups

Liberty

3 Rounds

20/16 Calorie Row

15 Box Step Ups (20’’)

10 Dumbbell Push Press (light)

Target time: 12-14:00

Time cap: 18:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Open Book

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.
Open Book

Cobra