Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Hip Halo Warm Up

-into-

3 sets:

30-second Row (build in pace)

30-second Run

10m Sled Push (empty)

10 Alternating V-Ups

2. Workout Prep

– With Partner –

3 sets:

5/4 Calorie Row (each/build in pace)

10m Sled Push (each/ build in weight)

Workout

Workout (Time)

Asteroids

Freedom (RX’d)

Teams of 2

100-80-60-40-20

Calorie Row

100-80-60-40-20m

Sled Push (4×45/3×45)(Or Synchro Air Squats)

*Female Calories (80-64-48-32-16)

(KG conv: total weight on sled 80/60)

Independence

Teams of 2

100-80-60-40-20

Calorie Row

100-80-60-40-20m

Sled Push (3×45/2×45)

* Female Calories (80-64-48-32-16)

(KG conv: total weight on sled 60/40)

Liberty

Teams of 2

50-40-30-20-10

Calorie Row

100-80-60-40-20m

Sled Push (2×45/1×45)

* Female Calories (40-32-24-16-8)

(KG conv: total weight on sled 40/20

Target time: 22-25 minutes

Time cap: 32 minutes

Option 1: Gymnastics Skill Work

Toes to Bar: Week 3 Day 2 (Checkmark)

Toes to Bar: Week 3 Day 2

Take turns with a partner and rotate to the next station when complete.

Station 1:

Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs

Intermediate: Accumulate 100 Active Shrugs

Beginner: Accumulate 60 Active Shrugs

Station 2:

Advanced: Accumulate 60 V Ups

Intermediate: Accumulate 50 V Ups

Beginner: Accumulate 40 Alternating Leg V Ups

Station 3:

Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]

Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]

Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Seated Double DB Shoulder Press @ Moderate weight – maintain control and quality

12 Standing DB Lateral Raise @ moderate weight – maintain quality

10 Seated Alternating DB Hammer Curl (each side) @ moderate weight – maintain quality

10 Single Arm DB Kickback (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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