Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

45-second Air Bike

5 Inch Worms

3 Broad Jump + Vertical Jump

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (At workout pace)

2 Burpees Over 12″ block (or makeshift 12” structure)

Workout

Firestorm (Time)

Freedom (RX’d)

3 Rounds

15/11 Calorie Air Bike

11 Burpees over 12″ block (or makeshift 12” structure)

Independence

3 rounds

12/10 Calorie Air Bike

11 Bar Facing Burpees

Liberty

3 rounds

10/8 Calorie Air Bike

8 Up Downs

Target time: Sub 4 minutes

Time cap: 7 minutes

Gymnastics

Strict Handstand Push-ups: Week 4 (AMRAP – Reps)

Every 2 minutes for 10 minutes complete:

[should have at least 45 seconds rest]

Freedom: 5-7 sets of Tempo HSPU – 3 seconds down + 3 seconds up

Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up

Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

From the 10-12 minute mark:

Max effort Wall Walks [to your comfort level of inversion].

Score is reps of the wall walks.
Videos:

Strict Handstand Push Up

Strict Box Handstand Push Up

Push Up

Elevated Push Up

Wall Walks Cues & Scaling

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Reverse Leg Raises (each side)

2x 10 Foam Roll Up Wall

1 Minute Calf Foam Rolling

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.
Reverse Leg Raises

Foam Roll Up Wall

Calf Foam Rolling