Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

1. Movement Prep/Activation:

3-5 min cardio of choice

Banded 7’s

Spiderman stretch – 30 seconds with circle rotations (as shown in video), then add thoracic rotation (turn towards the forward knee)

3 Rounds:

5 Bodyweight Kickstand RDL – per side

5 Up Downs

2. Workout Prep

3 Rounds:

3 Lateral Burpees Over Dumbbell

2 Dumbbell Hang Clean-to-Overheads – per side

15 foot walking lunge – practice your step count and turn around

Workout

Strength/Accessory

CrossFit Open 25.1

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here

Open 25.1 (AMRAP – Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

2x 10 Foam Roll Up Wall

1 Minute Forearm Smash

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.
Couch Stretch

Foam Roll Up Wall

Forearm Smash