Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo

-into-

3 sets

5 Kip Swings

10 Ring Rows or 5 Pullups

5 Pushups

– into –

3 sets (Empty Barbell)

3 Hang Clean High Pull

3 Hang Muscle Clean

3 Push Press

3 Hang Squat Clean

2. Strength Prep

After Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets. Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.

3. Workout Prep

2 set:

4 Deadlfits

2 Box Jump Overs (build in height)

Strength

Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)

Clean Grip Deadlift (3×3 @ 90% 1RM Clean)

Workout

Metcon (Time)

“Pebbles Flintstone”

Freedom (RX’d)

42-30-18

Deadlift (155/105)

Box jump Overs (24/20)

(KG conv: DL 70/48)

Independence

42-30-18

Deadlift (135/95)

Box jump Overs (20/16)

(KG conv: DL 61/43)

Liberty

30-20-10

Kettlebell Sumo Deadlift (light)

Box Step ups (20/16)

Target time: 10-12 minutes

Time cap: 14 minutes

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()