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

-into-

3 sets:

30 Second Assault Bike

5 Kip Swings + 3 Pull Ups

8 Air Squats + Box Step Up

10 Alternating Dumbbell Snatch

2. Workout Prep

2 sets:

4 Chest to Bar

5 Air Squats + 10’ Lunge Walk

4 Dumbbell Snatch (build in weight)

4 Box Jumps + Step Down (build in height)

Workout

Metcon (Checkmark)

“Airheads Extreme”

Freedom (RX’d)

3 sets:

Minute 1: 12 Chest to Bar (Or 16 Pull-ups)

Minute 2: 10 Air Squats + 50’ Walking Lunge

Minute 3: 20 Alternating Dumbbell Snatch (50/35)

Minute 4: 12 Box Jumps (24/20)

Minute 5: Rest

Independence

3 sets:

Minute 1: 12 Pull-ups

Minute 2: 10 Air Squats + 50’ Walking Lunge

Minute 3: 20 Alternating Dumbbell Snatch (35/25)

Minute 4: 12 Box Jumps (20/16)

Minute 5: Rest

Liberty

3 sets:

Minute 1: 12 Ring Rows

Minute 2: 50’ Walking Lunge

Minute 3: 12 Kettlebell Swings (light)

Minute 4: 12 Box Step Ups (20/16)

Minute 5: Rest

Target time each set: Sub 40 seconds

Time cap each set: 45 seconds

Accessory

Incline Bench DB Chest Fly (4 sets: 12 reps )

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

Focus: Lying on an incline bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.

Incline Bench DB Chest Fly

https://youtu.be/fa8uxyD0tVs

Weighted Hip Thrust (4 sets: 12 reps)

*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

Metcon (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

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

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