Open Gym Strength and Conditioning – CrossFit
Warm Up
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets
1:00 Row
3 Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Zombie Rope Climb
8 Pike Push Ups
10-second Handstand Hold
Movement prep/Workout prep
5-7 minutes to run through each station while building up in weight and progressing through the high-skilled movements.
Freedom
Typhoon Lagoon (Time)
Partner workout
Teams of 2
For time:
40 Overhead Squats (135/95)
1000m row
50’ Handstand Walk (OR 5 Wall Walks)(each/same time)
4 Legless Rope Climbs (OR 8 Regular Rope Climbs)
30 Strict Handstand Push Ups
4 Legless Rope Climbs (OR 8 Regular Rope Climbs)
50’ Handstand Walk (OR 5 Wall Walks)(each/same time)
1000m row
40 Overhead Squats (135/95)
Independence
Typhoon Lagoon (Time)
Partner workout
Teams of 2
For time:
40 Overhead Squats (115/80)
1000m row
40’ Handstand Walk (OR 4 Wall Walks)(each/same time)
2 Legless Rope Climbs (OR 6 Regular Rope Climbs)
30 Handstand Push Ups
2 Legless Rope Climbs (OR 6 Regular Rope Climbs)
40’ Handstand Walk (OR 4 Wall Walks)(each/same time)
1000m row
40 Overhead Squats (135/95)
Liberty
Typhoon Lagoon (Time)
Partner workout
Teams of 2
For time:
For time:
40 Dumbbell Front Squats (light) 600m Row
50’ Bear Crawl (each)
4 Zombie Rope Climbs
30 Bar Push Ups
4 Zombie Rope Climbs
100’ Bear Crawl
600m Row
40 Dumbbell Front Squats (light)
Option 1: Gymnastics Skill Work
Pistols: Week 2 Day 2
Warm-up: All athletes accumulate 1 minute of Banded Ankle Stretch/side
–A FUN and EFFECTIVE Pistol Primer Workout–
Work in teams of 2 or 3 so athletes are resting while one is working: Each athlete accumulates 200 feet of duck walk (keep low!)
Then:
Each athlete accumulates 50 Knee Together Squats (Holding Plate)
Alternative Option: perform today’s Mini Pump
Option 2 leg day
4 Rounds:
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain qual- ity RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
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