Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo

-into-

Crossover Symmetry or Banded 7’s

-into-

6 min AMRAP

30-sec single/double unders

5 Wallballs (focus on breathing/arm cycling)

5 Kip Swings

5 Hips to Bar

2. Workout Prep

3 sets:

5 Wall Balls

10 Double Unders

3 Kipping Pull-ups

(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)

Workout

Metcon (Time)

“Gomez Addams”

Freedom (RX’d)

150 Wall Balls (20/14) (10’/9’)

300 Double Unders

30 Muscle Ups (Or 60 Chest to Bar)

** Partition as desired **

Independence

120 Wall Balls (14/10) (10’/9’)

200 Double Unders

20 Muscle Ups (Or 40 Chest to Bar)

Liberty

10 rounds

10 Wall Ball Thrusters (light)

20 Single Unders

5 Jumping Pull-ups

Target time: 16-18 minutes

Time cap: 22 minutes

Accessory

Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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