Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

10 Alternating V-Ups

5 Dumbbell Hang Power Cleans (light)

10 Walking Lunge steps

2. Workout Prep

2 sets:

5 GHDs or V-Ups

4 Dumbbell Hang Power Cleans (build in weight)

10ft Dumbbell Lunge Walk (build in weight)

Workout

Stade de France (5 Rounds for time)

Freedom (RX’d)

5 sets

20 GHDs (Or V-Ups)

15 Dumbbell Hang Power Clean (50s/35s)

50ft Dumbbell Lunge Walk (50s/35s)

-rest 1:00 after each set-

(KG conv: 22.5/15 DBs)

For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Independence

5 sets

15 GHDs (Or V-Ups)

15 Dumbbell Hang Power Clean (35s/25s)

50ft Dumbbell Lunge Walk (35s/25s)

-rest 1:00 after each set-

(KG conv: 15/10 DBs)

Liberty

5 sets

20 Sit Ups

15 Dumbbell Hang Power Clean (light)

50ft Single Dumbbell Lunge Walk (light)

-rest 1:00 after each set-

Target time each set: 2:30-3:00

Time cap each set: 3:30

Overall time cap: 21:30

Gymnastics

Strict Pull-ups: Week 1 (Time)

During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!

If you did not test your strict pull-up last month, do this today:

– Freedom: Find your max 1 rep weighted strict pull-up

– Independence: Find your max unbroken set of unweighted strict pull-ups

– Liberty: Find the lightest band that you can do one strict pull-up with

If you completed the above test last month, then do this today:

Freedom:

1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )

-followed by-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets

(3 min time cap in the max effort hang. If that sounds easy, add weight.)

Independence:

1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )

-followed by-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets

Liberty:

1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )

-followed by-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

If doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Open Book

2x 10 Seated External Rotation

20 90/90 Rotations

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