Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warm-up

-into-

3 Rounds (each)

Partner Rowling

(Max 5 penalty synchro burpees)

2. Workout Prep

2 sets:

5/4 Calorie Row

2 Burpee Over Rower

Workout

Metcon (Time)

“What I See”

Freedom (RX’d)

27-21-15-9

Calorie Row

Devil’s Press (35s/20s)

(KG conv: DB 15s/10s)

*Women’s Calories: 22-16-12-8*

Independence

22-16-12-8

Calorie Row

Devil’s Press (25s/15s)

(KG conv: DB (10s/7.5s)

Liberty

21-15-9-6

Calorie Row

Double Dumbbell Clean and Press (light)

Target time: 13-15 minutes

Time cap: 18 minutes

Accessory

Hamstring Ring Curls (4×10)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.

Hamstring Ring Curls

https://youtu.be/LULmBlzm3bc

Weighted Hip Thrust (4×10)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Cooldown/Mobility

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Metcon (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)