Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

10-15 Minute Moving steadily through:

1 Minute Row (start easy and build in intensity)

10 push-ups

10 hang power cleans w/bar

10 rdl’s w/bar

4. Workout Prep

1 Set: (at workout pace)

6 Calorie Row

6 Lateral Burpees Over Rower

5. Barbell Prep – (perform after the metcon)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
If large class is present…make it a partner style linda.

OG bodybuilding

Metcon (No Measure)

Bicep circuit

5 sets

12-15 forehead curls

12-15 Seated alt curls each arm

12-15 preacher curls

12-15 reverse curls

20 forearm curls on bench

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Tricep circuit

3 sets

30 bench dips

20 overhead dumbbell ext

20 double tricep kick back

20 skull crushers

20 tricep pushdowns