Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30-second Jump Rope

10 Cossack Squats

10 Hollow Rocks

10-second Handstand Hold

5 Pike Push Ups

2. Workout Prep

2 sets:

10 Double Unders

5 Goblet Squats (build in weight)

3 GHD’s

Gymnastics

Strict Handstand Push-ups: Week 2 (Checkmark)

Freedom:

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max tricep push-ups

Liberty:

EMOM8:

Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.

Even: 30-second max elevated push-ups

THEN

3 sets

12 Dumbbell Front Raises (leave 2 reps in the tank)

-rest 30sec-

30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1

-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.

Freedom: 1 set of max strict handstand push-ups

Independence: 1 set of max strict box handstand push-ups (note the box height used)

Liberty: 1 set of max push-ups or elevated push-ups
Videos:

Handstand Hold

Handstand Hold Knees on Box

Handstand Hold Feet on Box

Tricep Push Ups

Plank Hold

Dumbbell Front Raise

HSPU Cues & Scaling

Strict Handstand Push Up

Strict Box Handstand Push Up

Elevated Push Up

Workout

“How Rude!” (Time)

Freedom (RX’d)

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (53/35)

15 GHDs (Or V-Ups) after each round

(KG conv: 24/16)

Independence

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (35/26)

10 GHDS (Or V-Ups) after each round

(KG conv: 16/12)

Liberty

81-63-45-27

SIngle Unders

27-21-15-9

Goblet Squat (light)

15 sit ups after each round

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Cat Cow

1 Min Forearm Smash

2x 10 Seated External Rotations (each side)

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.
Cat Cow

Forearm Smash

Seated External Rotations