Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Banded 7’s + Hip halo

-into-

Every 1:00 (8:00)

10 Plate Hops

5 Dumbbell Deadlifts (Light)

2 Up Downs

2. Workout Prep

2 sets

20 sec. Air Bike (workout pace)

20 ft Farmer Carry (start light and add weight on the second set)

Workout

Workout (6 Rounds for distance)

Cupcake Wars

Freedom (RX’d)

2:00 Amrap (6 sets)

20/15 Calorie Air Bike

Max Distance Farmers Carry

(DBs 70s/50s)(Or Kettlebells (70s/53s)

-Rest 1:00 Between sets-

(KG conv: 32.5/22.5 DBs, 32/24 KBs)

Independence

2:00 Amrap (6 sets)

15/12 Calorie Air Bike

Max Distance Farmers Carry (2x50s/2x35s)

-Rest 1:00 between sets –

(KG conv: 22.5/15)

Liberty

2:00 Amrap (6 sets)

1:00 Air Bike

Max Distance Farmers Carry (2x35s/2x25s)

-Rest 1:00 between sets –

(KG conv: 15/10)

Target Distance each set: 150ft +

Minimum Distance before scaling: 100ft

Skills and Drills

Double-Unders: Week 3 Day 1 (Checkmark)

One Double-Under Followed by Single-Unders:

Now we’re going to work on doing that first double-under and then keeping the rope spinning for some additional single-unders.

Goal Workout:

10 rounds:

3 single-unders

1 double-under

Once you can successfully complete this workout unbroken (with no misses), you’re ready for Phase 4.

Advanced Athlete Option:

If you already have mastered double-unders, instead, use this time to work on Crossovers.

* Video on how to learn crossovers: youtube.com/watch?v=E0S_HJa1mHQ

*****

Single-under Tips:

After the first swing, your wrists should generate the jump rope rotation.

You want to minimize movement from your elbows and shoulders.

Keep a slight bend in your knees and land softly on the balls of your feet.

Your jumps should be roughly 1-2 inches off the ground.

Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.

Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:

Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

()