Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets

5 kipping knees raise

5 sandbag cleans (light weight – focus on hip extension)

20 yd sandbag carry (light weight – focus on good positioning)

5 Empty Bar Back Squats (slow and steady)

2. Strength Prep

Athletes will be back squatting for a 4rm and then perform 2 drop sets off of that established 4rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep

With Partner

2 sets:

3 Synchro Toes to Bar

10ft Sandbag Carry (build in weight)

Strength

Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)

Workout (Time)

“Doc Hudson”

Freedom (RX’d)

Teams of 2

5 rounds

300ft Dual KB farmers carry (70’s/55’s)

15 Synchro Toes to Bar

Individual Option:

5 rounds

150ft Dual KB farmers carry (70’s/55’s)

15 Toes to Bar

Independence

Teams of 2

5 rounds

300ft Dual KB farmers carry (45’s/35’s)

10 Synchro Toes to Bar

Liberty

Teams of 2

5 rounds

300ft Dumbbell Farmer Carry (50s/35s)

10 Synchro Hanging Knee Raises

Target time: 8-10

Time cap: 14 minutes

Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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