Open Gym Strength and Conditioning – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

2 min Choice of Machine

-into-

3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number multiplied by 5 in single unders (Max 10)

2. Workout Prep

2 sets:

5/4 Calorie Row (workout pace)

10 Double Unders

Workout (3 Rounds for time)

Cassie Lang

Freedom (RX’d)

3 sets:

21-15-9*

Calorie Row

42-30-18

Double Unders

-Rest 3 minutes between sets-

*Women’s calories: 16-12-8

Independence

3 sets:

16-12-8 (14-10-6)

Calorie Row

32-24-16

Double Unders

-Rest 3 minutes between sets-

Liberty

3 sets:

12-10-8 (10-8-6)

Calorie Row

36-30-24

SingleUnders

-Rest 3 minutes between sets-

Target time each set: 3:30-4:30

Time cap each set: 5 minutes

Skills and Drills (Checkmark)

Week 3: Ring Muscle-up Progression

Advance:

5 sets:

8-10 False Grip Ring Rows (inverted)

– rest 1 minute between sets –

Intermediate:

5 sets:

6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

– rest 1 minute between sets –

Beginner:

5 sets:

6-10 Ring Rows (feet lined up under the rig/pull-up bar)

– rest 1 minute between sets –

* Place one foot on a box, walk feet in, closer to the rig for less of an angle.

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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