Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Machine -into-

Hip Halo -into-

3 sets

30-second Row (build in pace)

10 Deadbugs

10 Downward Dog to Seal Pose

2 Sandbag Cleans (light) or Power Clean

Movement prep/Workout prep

2 sets:

5/4 Calorie Row

1 Sandbag Clean (build-in weight) or Power Clean

Affiliate compete

“Oscar the grouch” (5 Rounds for time)

Teams of 2

5 sets: (each/1:1)

15/12 Calorie Row

5 Power cleans 185/125

12/10 Calorie Row

4 Power cleans 185/125

9/8 Calorie Row

3 Power cleans 185/125
Stimulus is moderate-high intensity across rounds. Athletes will go back and forth with a partner, one resting while the other completes a full round. Athletes should push the pace on rounds but not so much that they have to rest excessively when going to the sandbag.

The rest will be pretty lengthy, so test the first round out, and then they should steadily increase for the next 4.

Freedom

“Oscar the grouch” (5 Rounds for time)

Teams of 2

5 sets: (each/1:1)

15/12 Calorie Row

4 power cleans 185/125

12/10 Calorie Row

3 power cleans 185/125

9/8 Calorie Row

2 power cleans 185/125

Independence

“Oscar the grouch” (5 Rounds for time)

Teams of 2

3 rounds: (each/1:1)

15/12 Calorie Row

4 155/105 Power Clean

12/10 Calorie Row

3 155/105 Power Clean

9/8 Calorie Row

2 155/105 Power Clean)

large class option

Metcon (Time)

Teams of 3

3000/2500m Row

100 Power Clean 185/125

Option 1: Gymnastics Skill Work

Rope Climbs: Week 6 Day 2

In teams of 3:

Advanced: accumulate 30 Rope Climbs

Intermediate: accumulate 18 Rope Climbs

Beginner: accumulate 9 Rope Climbs or 45 Rope Pull Ups (alternate lead arm in the Rope Pull Up)

*5 Rope Pull Ups = 1 Rope Climb

(so if you have 2 athletes climbing and one doing Rope Pull Ups they will know the amount of reps)

Alternate Workout Option:

Conditioning. Perform rounds at a moderate intensity until the other groups are complete.

30 Calorie Bike

20 Calorie Row

10 Calorie Ski Erg or 100m Run