Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

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

3 sets (Steady movement through the following):

15/12 cal bike

10 overhead squats

10 low hang power snatches

10 snatch grip rdl’s

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Active recovery

Bike erg

Metcon (Calories)

BikeErg

2 sets:

2:40 at mod, 20sec standing sprint at max effort

2:40 at mod, 20sec seated sprint at max effort

2:40 at mod, 20sec standing sprint at max effort

2:40 at mod, 20sec seated sprint at max effort

2:40 at mod, 20sec standing sprint at max effort

2:40 at mod, 20sec seated sprint at max effort

No rest b/t reps & 5min at easy b/t sets