Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

8 min amrap:

30 sec Ski Erg (:10 easy, :10 mod, :10 fast)

5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)

5 Dumbbell step back lunges (each leg) (1 DB)

5 Bench Press (empty bar – slow and controlled)

2. Strength Prep

Athletes will be working back and forth bench press and box jumps. Cue athletes to brace their core and lower the bar for a negative of 3 seconds and then press/breathe out through pursed lips at the same time. The feet should be in contact with the floor at all times, and glutes/shoulders should remain in contact with the bench. Athletes should aim to make contact just below the sternum with the barbell and should not bounce or lose tension at the bottom of the rep. For box jumps, athletes should use a challenging height box but not a one rep max. Legs will be fatigued from lunging, so athletes should be sure to work up to the height.

3. Workout Prep

2 sets:

5/4 Calorie Ski

10ft Front Rack Dumbbell Walking Lunge (build in weight)

Strength

Tempo Bench Press

Bench Press:

3 Tempo Bench Press x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Workout

Metcon (AMRAP – Rounds and Reps)

“Roman Candle”

Independence

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (35s/25s)

5-10-15-20-25….

Calorie Ski Erg*

(Women’s Calories:4-8-12-16-20…)

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

Metcon (AMRAP – Rounds and Reps)

“Roman Candle”

Freedom (RX’d)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (50s/35s)

5-10-15-20-25 ….

Calorie Ski Erg*

(Women’s Calories: 4-8-12-16-20..)

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)