Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets

1:00 Bike (easy pace)

1:00 Shuttle Run (light)

-build in pace and note how many calories/shuttle runs are completed in a minute-

2. Workout Prep

2 sets:

30-second Air Bike (moderate pace)

30-second Shuttle Run (moderate pace)

Workout

Jane Porter (3 Rounds for reps)

3:00 Max Calorie Air Bike

-3:00 rest-

3:00 Max Shuttle Runs

-3:00 rest-

3:00 Max Calorie Air Bike

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

Independence

No Change

Liberty

No Change

* Target number of reps each set: 45/36 + reps

* Minimum number of reps before scaling: NONE

Gymnastics

Strict Handstand Push-ups (Checkmark)

Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:

EMOM 10:

Odd:

Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)

Level 2: 5 handstand push-up controlled negatives with feet or knees on a box

Level 3: 5 seated strict dumbbell presses

Even: Rest

Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.

Conditioning Option:

10 min EMOM:

Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU

Even Minute: 2-4 Wall Walks

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

15x Bootstrappers

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.
Couch Stretch

Bootstrappers