Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Warm up

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-up

-into-

3 sets:

30-second Bike

5 1¼ Squats (empty bar)

5 hang Power Cleans

10 Alternating V-Ups

2. Strength Prep

Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes should pause for 2 seconds at the bottom of each squat. Athletes should maintain tension at the bottom of the squat and ensure that they breathe out through pursed lips when standing (and not holding their breath). For weighted pull-ups, we will use 65% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.

3. Workout Prep

2 sets:

5/4 Calorie Bike

5 Hang Power Cleans (increase weight)

Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM)

* Rest as needed between sets *

Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM)

* Rest as needed between sets *

Metcon (Time)

21-18-15-12-9-6

Hang Power Cleans (95/65)

Calorie Bike

(Women Calories: 16-14-12-10-8-6)

Cooldown/Mobility

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side