Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

5 Single Leg RDL’s (each side)

5 Single DB Deadlifts (each side – build across)

5 Single DB Shoulder to Overhead (each side – build across)

30 sec single/double under/crossover practice

2. Workout Prep

2 sets:

2 Burpee Dumbbell Deadlifts (build in weight)

3 Dumbbell Shoulder to Overhead (build in weight)

5 Crossovers

Workout

Workout (Time)

Mikey, Data, Mouth, and Chunk

Freedom (RX’d)

6 Sets

5 Burpee Dumbbell Deadlifts (2×50/35)

10 Dumbbell Shoulder to Overhead (2×50/35)

30 Crossover Single Unders (OR 45 Double Unders)

-rest 1:00 between sets-

(KG conv: 22.5/15 DBs)

Independence

6 Sets

5 Burpee Dumbbell Deadlifts (2×35/25)

10 Dumbbell Shoulder to Overhead (2×35/25)

25 Crossover Single Unders (OR 35 Double Unders)

-rest 1:00 between sets-

(KG conv: 15/10 DBs)

Liberty

6 Sets

5 Up DownDumbbell Deadlifts (light)

10 Dumbbell Push Press (light)

30 Single Unders

-rest 1:00 between sets-

Target time per set: 1:15-1:30

Time cap per set: 2 min

Skills and Drills

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

Toes to Bar:

Week 4, 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 Alternating V-Ups

10 Hollow Rocks

10-second Hollow Rock Hold

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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