Open Gym Strength and Conditioning – CrossFit

Warm Up

2:00 Row (increase pace every 30-seconds)

2:00 Run (increase pace every 30-seconds)

-into-

3 sets:

10 Roll and Reach

10 Iron Cross

10 Scorpions

5 Up Downs

Movement prep/Workout prep

1 set:

100m Row (at workout pace)

100m Run (at workout pace)

2 Burpee Over Rower

Freedom

Feta (AMRAP – Rounds and Reps)

AMRAP 20:00

500m/450m Row

15 Burpees over Rower

400m Run

15 Burpees over Rower
Affiliate compete- no change to workout

Independence

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

450m/400m Row

12 Burpees over Rower

300m Run

12 Burpees over Rower

Liberty

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

300m/250m Row

10 Up Downs

200m Run

10 Up Downs

Skills and Drills

Pistols: Week 4

All Levels:

Practice the same box pistol squats as in week 3, but try to use your

arms for balance less and less. You can add some weight to your working

leg by holding a dumbbell or kettlebell.

* Aim for 3 sets of 8-10 reps on each leg.

Advanced: Box Pistol Squats (Goal should be to heel in front of the

body)

Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90

degrees)

Beginner: Dead Stop Step Ups (Goal should be to heel in front of the

body)

Alternative Option:

3 sets

30 Single Leg banded pull through (each)

30 double leg banded pull through

10 Elevated Heel Goblet Squat