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
3 sets:
30 sec Ski (easy pace)
30 sec Run (easy pace)
5 Synchro Dumbbell Shoulder Press (each side – light weight)
5 Deadlifts (empty bar)
2. Strength Prep
Athletes will be working back and forth on deadlift and strict handstand push-ups. Athletes will perform deficit deadlifts on a 2″ deficit (either a jerk block lid or red competition plate). Cue athletes to focus on a solid starting position by loading the hips to utilize leg drive and keeping the upper back/shoulders engaged throughout the lift. If athletes cannot perform strict HSPU, have them perform kipping HSPU, or double DB strict press for 5 sets of 5-8 quality reps.
3. Workout Prep
-With partner-
2 sets:
5 Synchro Dumbbell Shoulder to Overhead (build in weight)
5/4 Calorie Ski (build in pace)
50m Run (build in pace)
Strength
Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM )
Perform deficit deadlifts on a 2-inch riser
Gymnastics
Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU))
Workout
Metcon (AMRAP – Rounds and Reps)
“Only the Young”
Independence
Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25)
P1: 150m Run
P2: 12/10 Calorie Ski Erg
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
Metcon (AMRAP – Rounds and Reps)
“Only the Young”
Freedom (RX’d)
Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Ski Erg (Or 15/12 Calorie Row)
*Switch at completion
Individual Option:
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)
200m Run
15/12 Calorie Ski Erg
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
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)
Warm Up
Warm-up (No Measure)
Mayhem Ready: How to sneak in a rest day
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