Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

8:00 AMRAP

30-second Row

30-second Jump Rope

5 Dumbbell Hang Power Cleans (light)

10 Kip Swings

3 Pull Ups

5 Inchworms

2. Workout Prep

1 set:

5/4 Calorie Row

5 Hang Dumbbell Power Cleans

Gymnastics

Bar Muscle Ups: Week 3 (Checkmark)

Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF

– Then –

6 rounds, every 90 seconds complete:

Freedom: 4-7 Bar Muscle Ups

Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Liberty: 8-12 Ring Rows

Workout

Thriller (Time)

Freedom (RX’d)

For Time:

50/40 Calorie Row

75 Hang Dumbbell Power Cleans (50s/35s)

50/40 Calorie Row

(KG conv: 22.5/15 DBs)

Independence

For Time:

40/32 Calorie Row

75 Hang Dumbbell Power Cleans (35s/25s)

40/32 Calorie Row

(KG conv: 15/10 DBs)

Liberty

For Time:

30/24 Calorie Row

50 Hang Dumbbell Power Cleans (light)

30/24 Calorie Row

Target time: 12-14 minutes

Time cap each set: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

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

10x 5 Second Seal Stretch

4x 5 Quad Foam Rolling (each leg)

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.
Seal Stretch

Quad Foam Rolling

Down Dog