Open Gym Strength and Conditioning – CrossFit

Warm Up

10 min AMRAP

30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold

10 Single Arm Dumbbell Shoulder Press

3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest) – or barbell deadlift

Movement prep/Workout prep

1 set With Partner

10 Double Unders (each)

2 Handstand Push-Ups (each)

1 Sandbag Clean (each) – or Power Clean

WORKOUT – LITTLE CEASARS

Freedom

Little caesars (Time)

Teams of 2

300 Double Unders

60 Handstand Push Ups

30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125) 60 Handstand Push Ups

300 Double Unders
Affiliate compete

Teams of 2

400 Double Unders

75 Handstand Push Ups

30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125) 75 Handstand Push Ups

400 Double Unders

Independence

Metcon (Time)

Teams of 2

250 Double Unders

50 Handstand Push Ups (1 abmat)

30 Sandbag Cleans (100/70) or 30 Power Cleans (155/105) 50 Handstand Push Ups (1 abmat)

250 Double Unders

Liberty

Metcon (Time)

Teams of 2

300 Single Unders

60 Pike Push Ups

30 Power Cleans (light)

60 Pike Push Ups

300 Single Unders

Option 1: Gymnastics Skill Work

Option 1: Gymnastics Skill Work Pistols: Week 1 Day 2

Mobility Drills – 2 rounds of:

1 minute Sumo Rocks

1 minute Kettlebell Ankle Crushers

1 minute Calf Stretch

1 minute Bottom of Knee Together Squats