Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)
2. Strength Prep
Athletes will work back and forth on Bench Press and High Box Jumps. We are performing heavy singles for the bench between 80-90% (stay within the range). Always use a spotter on the bench when working at 80% or above. Cue athletes to drive their feet into the ground and their shoulders/glutes into the bench throughout the lift. Ensuring that the shoulders stay loaded down and back against the bench will keep athletes in a solid/stable position. High box jumps should be performed at a high height but not a 1rm height. Make sure that the jumping area is clear, so there is nothing nearby to fall on.
3. Workout Prep
1 set:
5 Deadlifts
3 Box Jumps
20-second Run
Strength
Bench Press (5 sets of 1 @80-90% of 1RM )
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
3 High Box Jumps x 5 sets
*4-6″ below max height for 1 rep
Workout
Metcon (7 Rounds for distance)
“The Dance”
Independence
7 sets:
1:30 AMRAP
10 Deadlifts (115/80)
5 Box Jumps (20/16)
Max Meter Run in Remaining Time
-rest 1:30 between sets-
Target Distance each set: 250m +
Minimum Distance before scaling: 150m
Metcon (7 Rounds for distance)
“The Dance”
Freedom (RX’d)
7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-
Target Distance each set: 250m +
Minimum Distance before scaling: 150m
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Upgrade Your Basic Mobilization Routine with Lazarus Floss
Add Comment