Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

3 sets:

45 Second Bike (increase pacing)

5 Kettlebell Russian Swings (eye level)

5 Inch Worms

5 Bench Press (empty bar-build across sets)

2. Strength Prep

5 sets x 3 Bench Press @80% of 1RM

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Air Bike

5 Kettlebell Swings

1 Wall Walk

Strength/Accessory

Bench Press

5 sets x 3 Bench Press @80% of 1RM

* Complete a set on the 2 minutes *

Workout

Workout (Checkmark)

Old Logan

Freedom (RX’d)

Every 1:00 (4 rounds)

Min 1: 12/10 Calorie Air Bike

Min 2: 16 Kettlebell Swings (53/35)

Min 3: 12/10 Calorie Air Bike

Min 4: 4 Wall Walks

Min 5: 12/10 Calorie Air Bike

Min 6: Rest

(KG conv: 24/16 KB)

Independence

Every 1:00 (4 rounds)

Min 1: 10/8 Calorie Air Bike

Min 2: 16 Kettlebell Swings (35/25)

Min 3: 10/8 Calorie Air Bike

Min 4: 3 Wall Walks

Min 5: 10/8 Calorie Air Bike

Min 6: Rest

(KG conv: 16/11 KB)

Liberty

Every 1:00 (4 rounds)

Min 1: 8/7 Calorie Air Bike

Min 2: 12 Kettlebell Swings (light)

Min 3: 8/7 Calorie Air Bike

Min 4: 4 inch worms

Min 5: 8/7 Calorie Air Bike

Min 6: Rest

Target Time Each Movement: Sub 40 Seconds

Time Cap each movement: 50 seconds

Optional Gymnastics Skill Work

Strict Pull-up: Week 4 Day 2 (Checkmark)

Advanced:

Partner work/rest

3 rounds of:

30 Scap Pulls [Hanging Shrugs]immediately into 7 Strict Pull Ups

Intermediate:

Partner work/rest

3 rounds of:

20 Scap Pulls [Hanging Shrugs] immediately into 4-6 Strict or Box Assist Pull Ups

Beginner:

Partner work/rest

3 rounds of:

10 Scap Pulls [Hanging Shrugs] immediately into 3-4 Box Assist Pull Ups

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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