Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
6 rounds of 20 seconds on, 10 seconds off Assault Bike
4 Rounds of 20 on, 10 off Burpees
2 Rounds of 20 on, 10 off Box Get Overs
2. Workout Prep
5/4 Calorie Assault Bike
2 Burpee Box Get Overs
Workout
Metcon (3 Rounds for time)
“Maverick and Goose”
Freedom (RX’d)
Every 10:00 ( 3 sets)
12/10 Calorie Echo Bike
12 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Get Overs (30/24)
Independence
Every 10:00 ( 3 sets)
10/8 Calorie Echo Bike
12 Burpee Box Get Overs (24/20)
10/8 Calorie Echo Bike
9 Burpee Box Get Overs (24/20)
10/8 Calorie Echo Bike
6 Burpee Box Get Overs (24/20)
Target time each set: 5:30-6:30 Time cap each set: 8 minutes
Accessory
GHD Hip Extension
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
Barbell Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with
an EZ curl bar but a straight will work as well. Keeping the elbow tucked,
bring the bar down towards the top of head (around the hairline region). Elbows
should stay pointed towards the ceiling. Adjust grip as needed to find the best
balance between comfort and power. Do not sacrifice form for weight and focus
on a solid contraction with each rep.
Barbell Skull Crushers
https://youtu.be/l3rHYPtMUo8
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
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