Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets

1:00 Bike (easy pace)

2 Zombie Rope Climbs (Or 10 Ring Rows)

5 Inch Worms

2. Workout Prep

2 sets:

1 Rope Climb (Half Way)

1 Wall Walk

5/4 Calorie Bike (Workout pace)

Workout

Clark Kent (Time)

Freedom (RX’d)

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

2 Wall Walks

Partner 2:

10/8 Calorie Air Bike (OR Bike Erg)

-Both athletes work at the same time. Switch when both are completed-

Independence

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

1 Wall Walk

Partner 2:

10/8 Calorie Air Bike (OR Bike Erg)

-Both athletes work at the same time. Switch when both are completed-

Liberty

Teams of 2

15 Rounds (each)

Partner 1:

3 Zombie Rope Climbs

3 Inch Worms

Partner 2:

8/6 Calorie Air Bike (OR Bike Erg)

-Both athletes work at the same time. Switch when both are completed-

Target time: sub 25 minutes

Time cap: 30 minutes

Gymnastics

Gymnastics: Bar Muscle Up Prep (Day 2) (Time)

WARM UP

All athletes:

20 Hanging Shrugs

10 Kip Swings

5 Strict Pull Ups or 5 Negative Pull Ups [jump up then lower slowly]

WORKOUT

On a running clock, for time:

Advanced:

Unbroken sets of Kipping Bar Muscle Ups

5-4-3-2-1

Intermediate:

Accumulate 10 Bar Muscle Ups

Novice:

Accumulate 10 Box Bar Muscle Ups OR

Unbroken sets of Kipping Chest to Bar Pull Ups 8-6-4-2 OR

Unbroken sets of challenging Ring Rows 8-6-4-2

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 rounds:

10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ moderate weight

10 Standing KB Crush Grip Bicep Curl @ maintain quality

10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)