Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry
-into-
3 sets:
3 Strict Pull-ups
5 Inch Worms
10 Kettlebell Swings
:10 sec Handstand Hold
2. Workout Prep
1 set:
1 Rope Climb (half way)
1 Wall Walk
5 Push-ups
Workout
Bull Shark (5 Rounds for reps)
Freedom (RX’d)
5 sets:
2:00 Amrap
2 Rope Climbs (Or 8 Burpee Pull-ups)
4 Wall Walks
Max effort Push-ups
rest 1 minute between rounds
Independence
5 sets:
2:00 Amrap
1 Rope Climbs (Or 5 Burpee Pull-ups)
3 Wall Walks
Max effort Push-ups
rest 1 minute between rounds
** TARGET SCORE **
Target number of reps each set: 15+ push ups
Minimum number of reps before scaling: 8 push ups
Strength
Rear Foot Elevated DB Split Squat (4 sets: 10 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Rear foot elevated DB Split Squat
https://youtu.be/x5CeQjVetOU
Standing Barbell Calf Raise (4 sets: 15-20 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge
Standing Barbell Calf Raise
https://youtu.be/IBhLc4VsjxM
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: DailyMaintenance 10Mins Elbow Grease
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