Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

10 Deadbugs

5 Deadlifts (building)

3 Shuttle Runs

10 Alternating V-Ups

5 Pike Push Ups

2. Workout Prep

2 sets:

3 GHDs

3 Deadlifts (build in weight)

1x50ft Shuttle Run

Gymnastics

Kipping HSPU (5 Rounds for reps)

Today we are focusing on efficiency in kipping handstand push-ups.

6 min skill review followed by:

5 sets of work with 1 min rest after each set.

Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface

Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat

Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*

* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

Workout

Ciabatta (Time)

Freedom (RX’d)

5 Rounds

15 GHD Sit Ups (Or V-Ups)

10 Deadlifts (225/155)

5x50ft Shuttle Runs

– Each shuttle run rep is 25 feet down + 25 feet back –

(KG conv: 102.5/70 DL)

Independence

5 Rounds

10 GHD Sit Ups + 6in Riser (Or V-Ups)

10 Deadlifts (185/125)

5x50ft Shuttle Runs

(KG conv: 85/57.5 DL)

Liberty

5 Rounds

15 Sit Ups

10 Dumbbell Deadlifts (light)

5x50ft Shuttle Runs

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

10x 5 Second Cobra

2x 10 Down Dog

1 Minute Foot Smash

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.
Cobra

Down Dog

Foot Smash