Open Gym Strength and Conditioning – CrossFit
END OF 6 WEEK CHALLENGE!!
Congratulations! It is time to see if all that hard work paid off over the last 6 weeks! It is our hope that you take something from this challenge and apply it to your lifestyle habits.
Today we will retest “Nancy”. You can compare it to your first attempt which was on 6/12/2024. In order to get credit for all workouts they must be entered into wodify.
Friday we will retest “CF total”.
Good luck to all!
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
7:00 AMRAP
30-second Air Bike
10 tempo PVC pipe OHS (3 sec neg)
5 Inch Worms
50 meter run
2 . Workout Prep
2 sets:
100 meter run
5 overhead squats (build each set)
Workout
Test #1 6 week OG summer challenge
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Independence-
5 rounds for time of:
400 meter run
15 Overhead Squats, 75#/55#
Liberty-
5 rounds for time of:
300 meter run
15 Overhead Squats, 55#/35#
Post all scores under one section. Remember, RX is as written prescribed.
Modifications for 400 meter run are below:
500/400 meter row
500/400 meter ski
24/19 calorie echo
1,000/800 bike erg
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×15 Adductor Rockbacks
1 Min Calf Foam Rolling
2×10 Foam Roll Wall
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