Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo + Banded 7s

-into-

10:00 AMRAP

5 Inchworms

5 Kip Swings

5 Single Arm Ring Rows (each)

3 Muscle Snatch (empty bar)

3 Snatch Push Press + 3 Overhead Squats (empty bar)

2x50ft Shuttle Run

2. Workout Prep

2 sets:

1 Bar Muscle Up

3 Overhead Squats (Build in weight)

1x50ft Shuttle Run

Gymnastics

Gymnastics Skill Review (Checkmark)

Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout.

* Bar Muscle-ups

* Chest to Bar Pull-ups

* Pull-ups

* Jumping Pull-ups

Workout

Newgrange (4 Rounds for time)

Freedom (RX’d)

4 Sets (Every 5:00)

5 Bar Muscle Ups (Or 10 Chest to Bar)

10 Overhead Squats (95/65)

5x50ft Shuttle Runs

10 Overhead Squats (95/65)

5 Bar Muscle Ups (Or 10 Chest to Bar)

(KG conv: 42.5/30 OHS)

Independence

4 Sets (Every 5:00)

3 Bar Muscle Ups (Or 6 Chest to Bar)

10 Overhead Squats (75/55)

5x50ft Shuttle Runs

10 Overhead Squats (75/55)

3 Bar Muscle Ups (Or 6 Chest to Bar)

(KG conv: 35/25 OHS)

Liberty

4 Sets (Every 5:00)

5 Jumping Pull Ups

10 Dumbbell Front Squats (light)

4x50ft Shuttle Runs

10 Dumbbell Front Squats (light)

5 Jumping Pull Ups

Target time each set: 2:30-3:15

Time cap each set: 3:30

Cooldown/Mobility

Mobility (No Measure)

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

15x Bootstrappers

1 Minute Barbell Forearm Stretch

2x 8 Bretzel

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.
Bootstrappers

Barbell Forearm Stretch

Bretzel