Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

6 min AMRAP

5 Scap Pullups

5 Heel Toe Rocks

4 Box Step Ups (each leg)

3 Sandbag Deadlifts (Building in weight)

2. Workout Prep

3 sets:

10ft Sandbag Carry (build in weight)

3 Pull Ups (build up to chest to bar)

2 Box Jump Overs (build in height)

Workout

Workout (Time)

Mario Bros

Freedom (RX’d)

300ft Sandbag Bear Hug Carry (150/100)*

-into-

5 Rounds

10 Chest To Bar Pull-Ups

10 Box Jumps Overs (24/20)

-into-

300ft Sandbag Bear Hug Carry (150/100)*

* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.

(KG conv: 70/45 sandbag, 22.5/15 front rack, 32.5/22.5 farmer)

Independence

300ft Sandbag Bear Hug Carry (100/70)

-into-

5 Rounds

10 Pull-Ups

10 Box Jumps Overs (20/16)

-into-

300ft Sandbag Bear Hug Carry (100/70)

* Sub Front Rack Carry (35s/25s) or Farmer Carry (50s/35s) for the Sandbags if needed.

(KG conv: 45/32.5 sandbag, 15/10 front rack, 22.5/15 farmer)

Liberty

300ft Farmer Carry (moderate)

-into-

5 Rounds

10 Ring Rows

10 Box Step Ups (20/16)

-into-

300ft Farmer Carry (moderate)

Target time: 10-12 minutes

Time cap: 15 minutes

Skills and Drills

Mobility

Toes to Bar:  Week 3, Day 1 (Checkmark)

Toes to Bar:

Week 3, Day 1

Advanced:

5 sets (10:00)

8-10 Kip to Chair Position

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip to Chair Position

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings + Knees up

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Suitcase Sit Ups

20-30-second Dead Hang (Pull Up Bar)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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