Open Gym

Open Gym
A. 6 strict pullups
8 alternating D Ball to shoulder
10 pistols
-perform 1 round every 4 minutes for 3 sets (this should be at a jogging pace)
B. Cindy
AMRAP 20
5 pullups
10 pushups
15 squats
A. 800m farmers carry – athlete’s choice on weight, pick something you can do in 200m increments
B. Sticky
4 Rounds
15 Single arm alternating DB snatch (35/50)
200m run
15 single arm shoulder to overhead
-rest 1 minute between rounds-
CFG Last Chance Qualifier Workout 4 (Sorta)
2 Rounds for Time:
50 burpee box overs
100 double unders
75 wall balls
*20 minute time cap
A. Split Jerk 3-3-2-2-1-1
B. Lightning Lemonade
AMRAP 9
5 power cleans (135/185)
7 toes to bar
9 calorie bike
C. 400m cool down walk as a class
A. tabata: situps, HS Hold, russian KBS (weight is up to athlete) – complete all rds of one movement before going to next
B. 800m run block week 5
400m x 1, rest 1:00
600m x 2, rest 1:00 between efforts
C. banded hamstring stretch 1 min/side, couch stretch 1 min/side
A. Squat clean thruster, 2 reps every :90 x 3 sets into 1 rep every :90 by 3 sets
B. 220713
21-18-15-12-9
chest to bar
DB thrusters (35s/50s)
C. lacrosse ball to shoulders
Open Gym
A. Pick a partner and warmup movements
B. “Be Kind Rewind”
With a partner
12 alternating rounds (6 each) for time:
200m run
6 burpees to target (6”)
9 box jumps (24/20”)
12 KBS (50/35#)
C. LAX ball to hamstrings (sitting on box)
A. Front Rack Mobility
Foam roll lats 1-2 min per side
Banded tricep/lat stretch 1-2 min per side
B. 2022 CF Semifinal Complex
3 cleans + 2 front squats + 1 shoulder to overhead
20 minutes to find max
C. “Elizabeth”
21-15-9
Cleans (power or squat)
Ring Dips