Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Workout (Time)

Luke 24:6-7

Passion WOD

50 Back Rack Stepping Lunges 95/65

25 Burpees

50 Double Unders

50 Back Rack Stepping Lunges 95/65

50 Double Unders

25 Burpees

50 Back Rack Stepping Lunges 95/65

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 4 – Day 2

Athletes work with a partner and each work/rest to complete:

12-10-8-6-4-2

Ring Kip Swings

Ring Dips

* After each set, both partners will complete 50 foot Crab Walk TOGETHER

Advanced: Rx Ring Dips

Intermediate: Ring Dips with Heel on Box

Beginner: Ring Push Ups OR Push Ups on Floor

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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