Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Tabata Air Bike (8 sets)

*build up to workout pace

-into-

3 sets:

10 Dynamic Squat Stretch

25ft Lizard Crawl

10 Step Back Lunges

2 Broad Jump + Vertical Jump

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

4 Back Rack Step Back lunges (build in weight)

25ft Broad Jump

Gymnastics

Toes to Bar Skill Review (Checkmark)

Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

Level 1: Straight leg kipping leg raises

Level 2: Kipping toes to bar

Level 3: Strict toes to bar

A coaching video with scaling options is included in the coach notes.

Workout

Wynonna Judd (6 Rounds for time)

Freedom (RX’d)

6 sets

10/8 Calorie Air Bike (sprint)

14 Barbell Step Back Lunges (95/65)

50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)

-rest 3:00 between sets-

(KG conv: 43/29 lunges, 32/24 kbs)

Independence

6 sets

10/8 Calorie Air Bike (sprint)

14 Barbell Step Back Lunges (75/55)

50ft Broad Jump (Or 15 Russian Kettlebell Swings 53/35)

-rest 3:00 between sets-

(KG conv: 34/25 lunges, 24/16 kbs)

Liberty

6 sets

8/7 Calorie Air Bike (sprint)

12 Dumbbell Box Step Ups (light)(20in)

25ft Broad Jump (Or 10 Russian Kettlebell Swings light)

-rest 3:00 between sets-

Target time each set: Sub 90 seconds

Time cap each set: 2 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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