Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

2. Strength Prep

Athletes will be working back and forth between deadlifts and strict handstand push-ups.

Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep.

For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)

3. Workout Prep

3 sets:

50m Run

2 Box Jumps

2 Power Cleans (build across sets)

Strength

Deadlift (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%

* Rest as needed between sets *

Gymnastics

Strict Handstand Push up (5 Sets at 50% reps of Max Reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

Scaling Options:

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Workout

Metcon (AMRAP – Rounds and Reps)

“Lone Star State”

Freedom (RX’d):

16 min AMRAP

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

**Target Score**

Target Rounds: 7 +

Minimum Before Scaling: 5