Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

1:00 Row

10 Roll and Reach

5 Pike Push Ups

10 Box Step Ups

2. Workout Prep

2 sets:

5/4 Calorie Row

2 Handstand Push Ups

2 Box Jumps

Workout

Merry Christmas (Time)

Freedom (RX’d)

25-20-15-10-5

Calorie Row

Handstand Push Ups

Box Jumps (20)

-Women Calories: 20-16-12-8-4

Independence

21-16-12-8-4

Calorie Row

Handstand Push Ups

Box Jumps (20)

-Women Calories: 16-12-10-6-3

Liberty

15-12-9-6-3

Calorie Row

Dumbbell Push Press (light)

Box Step Ups (20)

-Women Calories: 20-16-12-8-4

Target time: 12-14 minutes

Time cap: 20 minutes

Gymnastics

Handstand Walk Skill Work (Checkmark)

EMOM7:

Level 1: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.

Level 2: 15 foot handstand walk or 30 seconds of practice

Level 3: 25 foot handstand walk

** Coaching video demoing each scaling option is in the coach notes

Cooldown/Mobility

Mobility (No Measure)

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

2×45 second Ring Tricep Stretch

4x 5 Quad Foam Rolling (each leg)

2x 8 Bretzel

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.
Ring Tricep Stretch

Quad Foam Rolling

Bretzel