Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm Up

-into-

3 sets:

1:00 Assault Bike (increase speed)

10 Alternating V-Ups

3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats

Movement prep/Workout prep

3 sets:

5/4 Calorie Assault Bike (at workout pace)

4 GHD’s

2 Back Squats (build-in weight)*

*Practice transitioning from the ground to the back rack position.

Freedom

“You’re killing me, Smalls” (7 Rounds for time)

Every 3:00 (7 sets)

10/8 calorie echo

12 GHD’s Or V-Ups

9 Back Squats (155/105)
Affiliate compete-

Every 3:00 (7 sets)

12/10 Calorie echo

15 GHD’s Or V-Ups

9 Back Squats (185/125)

Independence

“You’re killing me smalls” (7 Rounds for time)

Every 3:00 (7 sets)

9/7 calorie echo bike

10 GHD’s + 6in Riser Or V-Ups

9 Back Squats (135/95)

Liberty

You’re killing me Smalls (7 Rounds for time)

Every 3:00 (7 sets)

7/6 Calorie echo

12 Sit Ups

9 Dumbbell Front Squats (light)

toes to bar week 1 day 1

Toes to Bar:

Week 1, Day 1

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise