Open Gym Strength and Conditioning – Functional bodybuilding

The 2022 CrossFit open has arrived! Welcome to the first week of the season. Whether you are Team green or Team blue we will all come together as one in a friendly, motivating and fun atmosphere.

Face-offs will be decided by Team captains and will be held every Friday night at 6pm. For the next week the 5:30 Friday night class will be canceled. Food and refreshments will be provided for all 3 weeks face-offs.

For all those competing we wish you the best of luck! If you have any questions about the open structure feel free to reach out to Ben/Brandon or one of our coaches.

Thanks,
OG staff

Warm-up

Warm-up (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (6×6)

6 sets: 6 reps

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Barbell incline press (4X10)

4 sets: 10 reps

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

1:1:2 DB Bench (4X7)

4 sets: 7 reps (left arm rep + right arm rep + double arm rep)

*Build to a moderate weight and stay the same or build across all sets.

Flat bench db chest fly (4X12)

4 sets: 12 reps

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

standing barbell bicep curls (4×10)

4 sets: 10 reps

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

standing alternating db bicep curls (4×10)

4 sets: 10 reps (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.