Open Gym Strength and Conditioning – CrossFit
Warm-up
Dear Open Gym Strength Members,
We want to take a moment to reinforce an important safety rule: children are not allowed on the gym floor at any time. This applies to both class times and Open Gym hours.
Why is this rule in place?
Our gym floor contains heavy equipment, moving weights, and intense activity that pose a serious safety hazard for children. Allowing children to play, run, or approach the gym floor puts them at risk of injury, as well as distracting athletes and coaches.
What we need from you as parents:
• Children must remain in the designated kid’s room or on the outside premises during your workouts.
• If a child approaches the gym floor, it is the parent’s responsibility to immediately stop their workout and ensure the child is safely redirected.
We greatly appreciate your understanding and cooperation in keeping Open Gym Strength a safe space for everyone. Let’s work together to prioritize safety while continuing to foster a family-friendly environment.
If you have any questions or concerns, please feel free to reach out to Ben or Brandon
Thank you for being part of our community and for respecting this important rule.
Open Gym strength and conditioning
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build in weight)
Gymnastics
Gymnastics Skill Session (Checkmark)
We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.
Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit
Today isn’t about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)
Workout
Sadness (5 Rounds for time)
Freedom (RX’d)
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans (115/80)
200m Run
(KG conv: 52.5/35 HPC)
Independence
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans (95/65)
200m Run
(KG conv: 42.5/30 HPC)
Liberty
5 sets (Every 5:00)
150m Run
15 Hang Dumbbells Power Cleans (light)
150m Run
Target time each set: 2:30-3:30 minutes
Time cap each set: 4 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Foot Smash
2x 15 Side Lying Rotations (each side)
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.
Seated Biceps Stretch
Foot Smash
Side Lying Rotations
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