Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)
2. Strength Prep
Athletes will have 10-12 minutes to build up weight on bench press to a heavy single and find a max height box jump. Have athletes partner up and alternate between the two movements, completing 1 set of bench press and then transition to 1 set of box jumps. 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
5 Single Arm Dumbbell Push Press (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
5 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
Strength
Bench Press (Heavy Single in 10-12 min)
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Workout
Great White Shark (AMRAP – Rounds and Reps)
** (Repeat from July 13, 2021)**
Freedom (RX’d)
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Independence
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (35/25)
25ft Dumbbell Walking Lunge (35/25)
10 Single Arm Dumbbell Push Press (R) (35/25)
25ft Dumbbell Walking Lunge (35/25)
Target number of Rounds: 5+ 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: Daily Maintenance 10Mins 007 Calves
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