Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

10 PVC Pass Throughs

5 Muscle Snatch

5 Snatch Push Press

5 Ring Rows

2 Low Ring Muscle Up Transitions

2. Workout Prep

3 sets: (with partner)

5/4 CalorieBike (build in pace/practice transition)

25ft Farmer Carry (build in weight)

2 Power Snatch (build in weight)

1 Muscle Up

Workout

Workout (Time)

Music City

Freedom (RX’d)

Teams of 2

125/100 Calorie Echo bike

10x100ft Farmer Carry (70s/50s) (5 each 1:1)

85/65 Calorie Echo bike

50 Power Snatches (135/95)

40/30 Calorie Echo bike

30 Muscle Ups or 50 Burpee Pull Ups

– Split reps as needed –

(KG conv: 32.5/22.5 DBs, 61/43 barbell)

Independence

Teams of 2

100/80 CalorieEcho bike

10x100ft Farmer Carry (50s/35s) (5 each 1:1)

60/50 Calorie Echo Bike

50 Power Snatches (95/65)

32/25 Calorie Echo Bike

20 Muscle Ups or 40 Burpee Pull Ups

(KG conv: 22.5/15 DBs, 61/43 barbell)

Liberty

Teams of 2

75/60 Calorie Echo Bike

10x100ft Farmer Carry (light)

50/40 Calorie Echo Bike

50 Dumbbell Snatch (light)

25/20 Calorie Echo Bike

30 Burpee Jumping Pull Up

Target time: 30:00

Time cap: 40:00

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 1 Day 2

Athletes should partner up and each complete 4 rounds at each station, before transitioning to the next station. Take turns, with one athlete resting while the other works. Start at any station.

Station 1:

6-8 Knees to Elbow on Rig

Advanced: Strict Knees to Elbow

Intermediate and Beginner: Strict Knee Raises

Station 2:

6-8 Seated Rope Pull Ups

Advanced: L Sit Rope Pull Ups

Intermediate & Beginner: Use heel to assist in Pull Up

Station 3:

30 Double Unders or 60 Singles

Option 2: Mayhem Mini-Pump – Arms

Mayhem Mini Pump (Checkmark)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

Mobility

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)

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