Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
2. Strength Prep
Athletes will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. Have athletes partner up and alternate between the two movements, completing 1 set of front squats and then transition to 1 set of strict weighted pull-ups. The rest will be between the two movements and the time it takes for both partners to perform them. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
Strength
Front Squat (Heavy Single in 10-12 min)
Gymnastics
Strict Weighted Chin up (1 Rep Max Weight)
* Rest as needed between sets *
Workout
Megalodon (Time)
Freedom
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Independence
21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-Ups
Target time: 5-7 minutes
Time cap: 10 minutes
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: Daily Maintenance 10Mins EeezyKneezy
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