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

Open gym status for TS Francine

Due to the developing situation with Tropical Storm Francine, we will be monitoring conditions closely over the next few days. Our primary concern is the safety of our members and staff. Should the storm impact our area, we will adjust class schedules and availability accordingly.

Ben and Brandon