Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

30-second Jump Rope

3 Inchworms

10-second Handstand Hold

5 Roll and Reach

2. Workout Prep

2 sets:

1 Wall Walk

10 Double Unders

Workout

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.

Liberty

1 Bear Crawl

10 Jumping Jacks

3 Bear Crawls

30 Jumping Jacks

6 Bear Crawls

60 Jumping Jacks

9 Bear Crawls

90 Jumping Jacks

15 Bear Crawls

150 Jumping Jacks

21 Bear Crawls

210 Jumping Jacks

Target time: 15-17 minutes

Time Cap: 20 minutes

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

3-4 Rounds

12 Single Arm Dumbbell Bench Press (each side) @ moderate weight – maintain quality

-rest 30 seconds-

12 Seated Tricep DB French Press @ moderate weight – maintain quality

-rest 30 seconds-

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Seated Chest Fly with Bands

Seated Tricep DB French Press

Cooldown/Mobility

Mobility (No Measure)

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

20x 90/90 Rotations

1 Minute Calf & Big Toe Stretch

1 Minute Posterior Hip 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.
90/90 Rotations

Calf & Big Toe Stretch

Posterior Hip Stretch