Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

-into-

3 sets:

1:00 Assault Bike

5 Front Squats (empty bar)

5 Shoulder Press (empty bar)

5 Scap Pull Ups

5 Ring Rows (1 sec pause at the top)

2. Workout Prep

1 set:

5/4 Calorie Assault Bike (workout pace)

3 Thrusters (focus on breathing)

2 Strict Pull-ups

Workout (AMRAP – Rounds and Reps)

Green Eggs and Ham

Freedom (RX’d)

16:00 AMRAP

24/18 Calorie Echo Bike

20 Thrusters (45/35)

10 Strict Pull-Ups

Independence

16:00 AMRAP

21/16 Calorie Echo

20 Thrusters (35/25)

8 Strict Pull-Ups

Liberty

16:00 AMRAP

16/12 Calorie Echo

10 Dumbbell Thrusters (light)

5 Jumping Pull-Ups or Ring Rows

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3

Gymnastics Skills and Drills (Checkmark)

Week 1: Ring Muscle-up Progression

Advanced:

5 sets:

30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Intermediate:

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Beginner:

5 sets:

20-30 seconds Top of Ring Dip Hold (Toes on the ground)

– rest 1 minute between sets –

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)