Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

8:00 AMRAP

10 Alternating V-Ups

5 Kip Swings

25ft Lizard Crawl

25ft Walking Lunge

2. Workout Prep

2 sets:

10ft Single Arm Dumbbell Overhead Walking Lunge (build in weight)

4 Toes to Bar

Gymnastics Test

Strict Pull-up Test (Checkmark)

Level 1: Find the lightest band that you can do one strict pull-up with

Level 2: Find your max unbroken set of unweighted strict chin-ups

Level 3: Find your max unbroken set of unweighted strict pull-ups

Level 4: Find your max 1 rep weighted strict pull-up

Scoring: note your level and score achieved.

Workout

Denver Nuggets (Time)

Freedom (RX’d)

In 3:00 complete:

2 rounds

50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)

10 Toes To Bar

(KG conv: 22.5/15 DB)

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.

*You don’t have to rest until the three minutes is up to start the next two rounds.

Independence

In 3:00 (15:00/5 round cap)

2 rounds

50ft Single Arm Dumbbell Overhead Walking Lunge (35/25)

6 Toes To Bar

(KG conv: 15/10 DB)

Liberty

In 3:00 (15:00/5 round cap)

2 rounds

10 Single Arm Dumbbell Box Step Up (light) (20)

10 Hanging Knee Raises

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

20 90/90 Rotations

2x :30 Hip Internal Rotations

1 Min Couch Stretch

()