Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Bike

-into-

7:00 AMRAP

5 Inchworms

5 Pike Push Ups

10 Deadbugs

10 Bird Dogs

5 Box Jumps

2. Workout Prep

3 sets:

5/4 Calorie Bike (Build up to workout pace)

2 Burpee to Bar

-rest 30-60 seconds between sets-

Gymnastics

Gymnastics: Handstand Push-ups (3 Rounds for reps)

For the last week of the Open, we’re adding this as a Coach’s Choice skill review. We’d like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.

We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Strength:

3 Max Effort sets, rest 1 min between sets:

Level 1: Strict Deficit HSPU

Level 2: Strict HSPU

Level 3: Box Handstand Push Ups

Level 4: Push Ups

Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

Workout

Kilkenny (Time)

Freedom (RX’d)

For Time:

50/40 Calorie Air Bike

+Total Bike seconds in Burpees to Bar

(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Independence

For Time:

40/32 Calorie Air Bike

+Total seconds Burpees to Bar

Liberty

For Time:

30/24 Calorie Air Bike

+Total seconds Up Downs

Target time: Sub 8:00

Time cap: 15:00

Cooldown/Mobility

Mobility (No Measure)

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

10x 5 Second Cobra

2 Minute Bench Stretch Thoracic Spine

2 Minute Bench Stretch for Lats

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.
Cobra

Bench Stretch Thoracic Spine

Bench Stretch for Lats