Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Air Bike

5 Inchworms

3 Snatch Deadlifts (empty bar)

3 Hang Muscle Snatch (empty bar)

3 Power Snatch (empty bar)

2. Workout Prep

2 sets:

5/4 Calorie Bike (build in pace)

3 Power Snatch (singles, build in weight)

Workout

Deadwood (Checkmark)

Freedom (RX’d)

Every 2:00 (7 sets)

12/10 Calorie Air Bike

3 Power Snatch (singles, build in weight)

Independence

Every 2:00 (7 sets)

10/8 Calorie Air Bike

3 Power Snatch (singles, build in weight)

Liberty

Every 2:00 (7 sets)

8/7 Calorie Air Bike

8 Dumbbell Snatch (light)

Target time each set

Air Bike: Sub 45 seconds

Power Snatch: Sub 25 seconds

Time cap each set:

Air Bike: 50 seconds

Power Snatch: 30 seconds

Gymnastics

Gymnastics: 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:

10-minute EMOM

Odd Minute:

Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]

Level 2: 20 seconds of Strict Box HSPU

Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:

Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]

Independence: 20-30 seconds of Handstand Hold [back to wall]

Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold

Conditioning Option:

Death by HSPU + 2

[cap at 8 min]

Minute 1: 1 Strict HSPU

Minute 2: 3 Strict HSPU

Minute 3: 5 Strict HSPU

Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Ring Lat Stretch

2x 1 Minute Ring Bicep Stretch

1 Minute Band Wrist Mobilization

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 Lat Stretch

Ring Bicep Stretch

Band Wrist Mobilization