Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

7:00 AMRAP

10 Lateral Ski Hops

30-second Jump Rope

45-second Row

2. Workout Prep

2 sets: (each)

100m Row (build in pace)

10 Double Unders

Gymnastics

Bar Muscle Ups: Week 8 (AMRAP – Reps)

Testing Day! This is the final week in our bar muscle-up cycle.

2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups

Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.

Liberty: Ring Rows

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

Bar Muscle Ups – Continuing Homework (No Measure)

Continuing Homework:

For any athlete who wishes to continue with this training to either achieve their first bar muscle-up or to improve their current abilities, we suggest continuing with this homework:

Video to review: The 3 Most Underrated Bar Muscle Up Cues

Warm-up skills:

Week 1: The approach

Week 2: Landing tall with tension

Week 3: Tension is key

Week 4: Core to extremity

HOMEWORK:

Week 1: 3 rounds of 30 seconds of work/30 seconds of rest

Week 2: 4 rounds of 30 seconds of work/30 seconds of rest

Week 3: 3 rounds of 40 seconds of work/20 seconds of rest

Week 4: 4 rounds of 40 seconds of work/20 seconds of rest

Freedom: Max Bar Muscle Ups

Independence: Max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Strict Pull Ups

Liberty: Max Ring Rows or Toe Assist Pull-Ups

Videos:

Toe Assist Pull-ups

Kipping Bar Muscle Up Cues & Scaling

Box Bar Muscle Up

Kipping Chest to Bar

Kipping Pull Up

Ring Rows (feet on the ground)

Workout

Gru & Dr. Nefario (Time)

Freedom (RX’d)

Teams of 2

5000/4500m Row

*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.

*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

Independence

4500/4000m Row*

-Partner moving onto rower must complete 35 double unders before rowing each time partners switch

Liberty

3000/2400m Row*

-Partner moving onto rower must complete 35 single unders before rowing each time partners switch

Target time: 19-21 minutes

Time cap: 25 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Quardruped Forearm Stretch

1 Minute Calf Foam Rolling

1 Minute Calf & Big Toe Stretch

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.
Quardruped Forearm Stretch

Calf Foam Rolling

Calf & Big Toe Stretch