Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Single Unders

10 Alternating V-Ups

5 Inch Worms

2. Workout Prep

2 sets:

10 Double Unders

4 V-Ups

1 Wall Walk

Gymnastics

Strict Handstand Push-ups: Week 3 (Checkmark)

10 minute EMOM

Odd Minute:

Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall

Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]

Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:

Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]

Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]

Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
Videos:

Handstand Shoulder Taps

Box Handstand Shoulder Taps

Plank Shoulder Taps

Ring Push Up

Push Up

Elevated Push Up

Workout

Enchilada (Time)

Freedom (RX’d)

3 Rounds

100 Double Unders

30 V-Ups

5 Wall Walks

Independence

3 Rounds

75 Double Unders

25 V-Ups

4 Wall Walks

Liberty

3 Rounds

100 Single Unders

25 Sit Ups

5 Inch Worms

Target time: 11-13 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 1 Minutes Calf Pumps

1 Minute Couch Stretch

2x 10 Down Dog

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.
Calf Pumps

Couch Stretch

Down Dog