Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s

-into-

10:00 Amrap

10 Single Arm Up Right Rows (each)

10 Single Arm Dumbbell Bench Press (each)

10-sec Dead Hang

150m Row (build in pace)

Movement prep/Workout prep

2 sets: (each)

5 Pull Ups

5 Hand Release Push Ups

20-second Row (at work pace, practice transitions)

Freedom

Parmesan (Time)

Teams of 2

100 Pull-Ups Or Ring Row (Inverted)

100 Hand Release Push-ups

5000m/4000m Row
Teams of 2

75 Strict Pull Ups

100 Deficit Push Ups (4”/2”)

5000m/4000m Row

Independence

Metcon (Time)

Teams of 2

75 Pull-Ups Or Ring Row (Inverted)

75 Hand Release Push-ups

4000m/3250m Row

Liberty

Metcon (Time)

Teams of 2

100 Ring Rows

100 Bar Push-ups

3000m/2500m Row

option 1 pistols week 3

Pistols: Week 4 Day 2

All athletes accumulate 2 minute of Goblet Dorsiflexion

Partner Work/Rest

4-8-12-16-20 [split reps]

Advanced & Intermediate: Box Pistol Squats – keep heel in front of body

Beginner: Box Pistol Squats – touch foot to the ground or keep at 90

degrees

–between each set accumulate 20 Box Jumps as a team—

Alternative Option

3 rounds:

10 Weighted Hip Thrusts @ moderate weight

10 Band Pull Throughs @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Weighted Box Step-Ups (each side) @ moderate weight, single or

double DB

*Rest 2 minutes b/t rounds

mayhem mini pump arms and core

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Band Pull Through @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Weighted Box Step-Ups (each side) @ moderate weight (single or

double DB)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 GHD’s

:30 Second Plank

:15 second side plank (each side)

:30 second Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds