Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo

-into-

2 sets

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (reg)

2. Workout Prep

Use this time to talk to athletes about pacing, understanding the monitor, and getting their heart rate under control during the rest.

Workout

Metcon (8 Rounds for time)

“Pepperoni Pizza”

Freedom (RX’d)

Teams of 2

8 sets (each/1:1)

500/450m Row

Independence

Teams of 2

8 sets (each/1:1)

500/400m Row

Target time each set: 1:45-1:50 Time cap each set: 2 minutes

Gymnastics

Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min foot smash with Lacrosse ball (each side)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)

Accessory

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