Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

45-second Air Bike

10 Kip Swings

8 Ring Rows

8 Line Hops

4 Up Downs

2. Workout Prep

3 sets:

5/4 Calorie Air Bike (build in pace)

10 Double Unders

Gymnastics

Bar Muscle Ups: Week 6 (4 Rounds for reps)

Warm-up skill work: review common faults shown in this video – bit.ly/48MUKaT

– Then, 8-minute EMOM:

Freedom:

Even Minute: 4-6 Bar Muscle Ups

Odd Minute: 30-second Hollow Hold

Independence:

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 20-second Hollow Hold in Tuck Position

Liberty:

Even MInute: 9-12 Ring Rows

Odd Minute: 30 seconds of Sit Ups

Score is reps of the Even Minute movement
Videos:

Kipping Bar Muscle Up Cues & Scaling

Hollow Hold

Box Bar Muscle Up

Kipping Chest to Bar

Kipping Pull Up

Tuck Hold

Ring Rows (feet on the ground)

Sit Ups

Workout

Baby Park (3 Rounds for time)

Freedom (RX’d)

3 sets (Every 7:00)

15-12-9

Calorie Air Bike (women: 12-10-8)

60-48-36

Double Unders

Independence

3 sets (Every 7:00)

12-10-8

Calorie Air Bike (women: 10-8-6)

48-40-32

Double Unders

Liberty

3 sets (Every 7:00)

10-8-6

Calorie Air Bike (women: 9-7-5)

40-32-24

Single Unders

Target time each set: 4-5 minutes

Time cap each set: 5:30

Cooldown/Mobility

Mobility (No Measure)

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

4x 5 Quad Foam Rolling

1 Minute Dorsiflexion Matrix

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.
Quad Foam Rolling

Dorsiflexion Matrix