Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

30-second Jump Rope (practice)

10 Ring Rows

5 Kip Swings

5 Turkish Sit Ups (each)

2. Workout Prep

2 sets:

5 Crossovers

2 Strict Pull Ups

Gymnastics

Bar Muscle Ups: Week 1 (AMRAP – Reps)

2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups

Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups

Liberty: Ring Rows

Workout

Breyer’s (6 Rounds for reps)

Freedom (RX’d)

6 sets

1:30 AMRAP

50 Crossovers (Or 100 Single Unders)

Max Strict Pull-Ups in the remaining time

-1:30 rest between sets-

Independence

6 sets

1:30 AMRAP

35 Crossovers (Or 75 Single Unders)

Max Strict Pull-Ups in remaining time

-1:30 rest between sets-

Liberty

6 sets

1:30 AMRAP

80 SIngle Unders

Max RIng Rows in remaining time

-1:30 rest between sets-

Target number of Reps each set: 10+ reps

Minimum number of Reps each set before scaling: 6 reps

Cooldown/Mobility

Mobility (No Measure)

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

Crossover Symmetry Recovery

1 Minute Ring Lat Stretch

2x 30 Seconds Pigeon Stretch Drops

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.
Crossover Symmetry Recovery

Pigeon Stretch Drops

Ring Lat Stretch