Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

6:00 AMRAP

30-second Bike

3 Inchworms

5 Dynamic Squat Stretches

5 Russian Kettlebell Swings

5 Pike Push Ups

2. Workout Prep

1 set:

5 Wall Balls

5/4 Calorie Air Bike (at workout pace)

10 Double Unders

5 Kettlebell Swings

Gymnastics

Gymnastics: Handstand Push-ups (Checkmark)

All Athletes:

Every 2 minutes for 10 minutes complete:

Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up

Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up

Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up

Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated

You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open.

Workout

Balrog (Checkmark)

Freedom (RX’d)

Every 1:00 (25:00)

Min 1: 15 Wall Balls (20/14)

Min 2: 12/10 Calorie Air Bike

Min 3: 50 Double Unders

Min 4: 15 Kettlebell Swings (53/35)

Min 5: Rest

(KG conv: 9/6 WB, 24/16 KB)

Independence

Every 1:00 (25:00)

Min 1: 15 Wall Balls (14/10)

Min 2: 10/8 Calorie Air Bike

Min 3: 35 Double Unders

Min 4: 15 Kettlebell Swings (35/26)

Min 5: Rest

(KG conv: 6/4 WB, 16/12 KB)

Liberty

Every 1:00 (25:00)

Min 1: 10 Wall Ball Thrusters (light)

Min 2: 8/7 Calorie Air Bike

Min 3: 35 Single Unders

Min 4: 10 Russian Kettlebell Swings (light)

Min 5: Rest

Target time each set: 30-40 seconds

Time cap each set: 50-seconds

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Calf Foam Rolling

1 Minute Couch Stretch

1 Minute Cat Cow

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.
Calf Foam Rolling

Couch Stretch

Cat Cow