Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

30 sec Ski Erg

2 Zombie Climbs or 1 max height Rope Pull

5 Bench Press (empty bar – slow and controlled)

4 World’s Greatest Stretch (each side)

2. Strength Prep

Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes are not attempting max height box jumps.

3. Workout Prep

1 set:

5 Line Facing Burpees

1 Rope Climb (halfway)

Strength

Bench Press (1×1 @85%)

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

3 High Box Jumps x 5 sets

*4-6″ below max height for 1 rep

Workout

Metcon (Time)

“Tex-Mex”

Independence

4 sets:

16 Line Facing Burpees

2/1 Rope Climbs (Or 12/10 Strict Pull-ups)

-rest 1:1 between sets (3:00 max rest)-

**Target Score**

Target time each set: 2:00-2:30

Time cap each set: 3 minutes

Metcon (Time)

“Tex-Mex”

Freedom (RX’d)

4 sets:

20 Line Facing Burpees

3/2 Rope Climbs

-rest 1:1 between sets (3:00 max rest)

**Target Score**

Target time each set: 2:00-2:30

Time cap each set: 3 minutes

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)