Open Gym Strength and Conditioning – CrossFit

Warm Up

Tabata Bike (8 sets)

Build in pace (80% of workout pace)

-into-

3 sets:

10 Kip Swings

5 Hanging Knee Raises

2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

Movement prep/Workout prep

3 sets:

5/4 Calorie Assault Bike (3 sets is at workout pace

3 Toes to Bar

10ft Sandbag Carry

*focus on quick transitions,

rest 1:00 after each set*

Freedom

Disney springs (Time)

3 rounds:

12/10 Echo bike

15 toes-to-bars

75ft 2×70/50 Farmers Carry)
no change to affiliate

Independence

Disney springs (Time)

3 rounds:

10/8 Echo bike

15 toes-to-bars

75ft (2×50/35) Farmers Carry

Liberty

Disney springs (Time)

3 rounds:

8/6 Echo bike

15 Hanging Knee Raises

50ft Farmers Carry (moderate)

Skills and Drills

Advance:

5 sets

20-30 seconds bottom of the pistol hold (each leg)

Intermediate:

5 sets

10-20 seconds bottom of the pistol hold (each leg)

Beginner:

5 sets

10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)

Alternative Option:

3 sets

15 Straight leg Dumbbell Deadlifts 15 Dumbbell Front Squats