Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Machine

-into-

3 sets:

30-second Jump Rope 10 GHDs (Parallel)

10 Deadbugs

5 Suitcase Deadlifts (each)

WORKOUT PREP

3 sets:

10 Double Unders (each)

5 GHD’s

3 Deadlifts (build in weight)

Freedom

Heroism (Time)

Teams of 2

3 Rounds:

100 Double Unders (each/same time)

50 GHDs, shared (Partner holds plank)

40-30-20 Deadlifts (275/185)

(KG conv: 125/83)

Independence

Metcon (Time)

3 Rounds:

75 Double Unders (each/same time)

40 GHDs + 6in Riser, shared (Partner holds plank)

40-30-20 Deadlifts (225/155)

Liberty

Metcon (Time)

3 Rounds:

75 Single Unders (each/same time)

50 Sit ups, shared (Partner holds plank) 40-30-20 Deadlifts (light-moderate)

Option 1: Gymnastics Skill Work

Rope Climbs: Week 5 Day 2

Advanced & Intermediate:

Complete 3 sets of 2 minutes of work

100 meter Run into Max Effort Rope Climbs

—rest 1 minute between sets–

(Stagger start athletes on the minute if you have limited ropes)

Beginner

Complete 3 sets of 2 minutes of work

100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups —rest 1 minute between sets–

Alternate Workout Option:

Complete 3 sets of 2 minutes of work 100 meter Run into Max Effort Ring Rows —rest 1 minute between sets–