Open Gym Strength and Conditioning – CrossFit
5am, 8am, and 9am only today!! Hope you have a wonderful 4th of July.
Effective Monday, July 11th.
The 6:30 class will be removed from the schedule.
A 4:30 class will be added to the schedule and will run every Monday, Wednesday, and Friday.
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Activation
-into-
2. Strength Prep
Athletes will be working back and forth tempo Front Squats and Strict Chin-ups. Cue athletes to brace and squat for a negative of 3 seconds and then stand while breathing out through pursed lips at the same time. Instruct athletes to breathe into the midsection rather than the chest to avoid causing lightheadedness during the prolonged time under tension. For weighted pull-ups, athletes should use 50% of the weight of their 1 rep max weight used during test week. For athletes who cannot perform weighted pull-ups; have them perform banded pull-ups that will allow for 5 quality reps but not a 6th rep.
[Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
Strength
Gymnastics
Tempo Front Squats
3 Tempo Front Squats x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strict Weighted Chin up (5×5 @50-60% of 1RM)
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
* Rest as needed between sets *
Strict Weighted Chin up (5×5 @50-60% of 1RM)
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
* Rest as needed between sets *
Workout
Metcon (Time)
“Proud to be an American”
Freedom (RX’d)
Teams of 2
7 Rounds
177m Run (together)
6 Rope Climbs (15ft)
Target time: 13-15 minutes
Time cap: 16 minutes
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
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