Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warm Up

-into-

8:00 Amrap

30-sec bike erg (easy)

20-sec bike erg (mod)

10-sec bike erg (high)

10 plate toe taps (each side)

5 Box Jumps

5 Kettlebell Swings to eye level (focus on hip extension)

5 back Squats (empty bar – build across sets)

2. Strength Prep

Athletes are Back Squatting at 80% at 5 x 3. 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. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

3. Workout Prep

2 sets:

20-second Bike Erg (workout pace)

4 Box jumps (build in height)

4 Kettlebell Swings (build in weight)

Strength

Back Squat

3 Back Squat x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (5 Rounds for reps)

Oatmeal Raisin

Freedom (RX’d)

5 Rounds

1 Minute: Max Calorie Echo bike

1 Minute: Max Box Jumps (24”/20”)

1 Minute: Kettlebell Swings (53/35)

-Rest 1:00 between rounds-

(KG conv: 24/16)

Independence

5 Rounds

1 Minute: Max Calorie Echo bike

1 Minute: Max Box Jumps

(20”/16”)

1 Minute: Kettlebell Swings (35/25)

-Rest 1:00 between rounds-

(KG conv: 16/11)

Liberty

5 Rounds

1 Minute: Max Calorie Bike Erg

1 Minute: Max Box Step Ups

(20”/16”)

1 Minute: Russian Kettlebell Swings (light)

-Rest 1:00 between rounds-

Target number of reps each set: 60+ reps (total)

Minimum number of reps before scaling: 45 reps (total)

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back