Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

5 Wall Balls (focus on rolling out the shoulders)

2. Strength Prep

Athletes will perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate). Stress that athletes should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.

3. Workout Prep

With Partner

50m Run

5 Synchro Wall Balls

1 Wall Walk (each)

Deficit Deadlift 2RM

2 Deficit Deadlifts x 5 sets @70% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups

5 Sets:

30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon (Time)

Partner

200m Partner Run

20 Synchro Wall Balls (20/14)

8 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

12 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

16 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Wall Walks

Individual Option:

200m Run

20 Wall Balls (20/14)

2 Wall Walks

200m Run

20 Wall Balls (20/14)

4 Wall Walks

200m Run

20 Wall Balls (20/14)

6 Wall Walks

200m Run

20 Wall Balls (20/14)

8 Wall Walks

Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose