Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike (easy pace)
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar – slow and controlled)
2. Strength Prep
Athletes will be working back and forth on bench press and strictbox jump. Keep the feet in place throughout pause bench press with glutes and shoulders pressed into the bench. Athletes will pause for 2 seconds at the bottom of the press and should not lose tension before pressing the weight up. Athletes should always make sure they are using a spotter. High box jumps should be performed at a challenging height but not a max rep height.
3. Workout Prep
2 sets:
10-second Echo Bike (at workout pace)
3 Burpee Deadlifts
Strength
Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM )
*2-3 second pause at the bottom*
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 (Time)
“Any Way You Want It”
Independence
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
7/6 Calorie Echo Bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Metcon (Time)
“Any Way You Want It”
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*12/10Calorie Echo bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Medial chain, the forgotten leg structure
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