Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets

1:00 Jump Rope

1:00 Run

-into-

8:00 AMRAP

5 Clean Deadlifts

5 Hang Muscle Clean

5 Power Cleans

5 Inch Worms

10 Sit Ups

2. Workout Prep

2 sets:

50m Run (build in pace)

3 Power Cleans (build in weight)

1 Wall Walk

3 Wall Ball V-Ups

Workout

F1 Teams (Time)

Freedom (RX’d)

200m Run

30 Wall Ball V-Ups (20/14)

200m Run

20 Power Cleans (115/80)

200m Run

10 Wall Walks

200m Run

20 Power Cleans (115/80)

200m Run

30 Wall Ball V-Ups (20/14)

200m Run

(KG conv: 52.5/40 PC, 9/6 WB)

Independence

200m Run

30 Wall Ball V-Ups (14/10)

200m Run

20 Power Cleans (95/65)

200m Run

8 Wall Walks

200m Run

20 Power Cleans (95/65)

200m Run

30 Wall Ball V-Ups (14/10)

200m Run

(KG conv: 42.5/30 PC, 6/4 WB)

Liberty

100m Run

30 Sit Ups

100m Run

20 Dumbbell Power Cleans (light)

100m Run

10 Inchworms

100m Run

20 Dumbbell Power Cleans (light)

100m Run

30 Sit Ups

100m Run

Target time: 13-15 minutes

Time cap: 18 minutes

Gymnastics

Strict Pull-ups: Week 5 (Checkmark)

Partner up for some fun!

Freedom:

4 sets x 3 reps of Weighted Strict Pull Ups

[Go up in weight each round]

-rest at least 90 seconds between sets (one partner works while the other completes a set)

Independence:

4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups

-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Liberty:

4 sets x 4 reps of Box Assist Pull Ups or Ring Rows

-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Strict Pull-Up (Grip/Line of Action)

Box Assist Strict Pull-up

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Barbell Forearm Stretch

2x 8 Bretzel

2x 1 Min Ring Bicep Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Barbell Forearm Stretch

Bretzel

Ring Bicep Stretch

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