Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

30 sec Assault Bike (easy)

20 sec Assault Bike (mod)

10 sec Assault Bike (hard)

5 Knees to Elbows

5 Back Squats(empty bar – build across)

4 Updown to Seal Pose + Jump Over bar

2. Strength Prep

Athletes are back squatting at 85% at 5 x 2. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also to press 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 bailfrom a failed squat by demoing with a PVC pipe.

3. Workout Prep

1 set:

5/4 Calorie Assault Bike (workout pace)

3 Toes to Bar

3 Overhead Squats

2 Bar Facing Burpees

Strength

Back Squat

2 Back Squats x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (Time)

Ariel + Prince Eric

Freedom (RX’d)

30/24 Calorie Assault Bike

20 Toes to Bar

15 Overhead Squats (95/65)

20 Bar Facing Burpees

15 Overhead Squats (95/65)

20 Toes to Bar

30/24 Calorie Assault Bike

(KG conv: 43/29)

Independence

24/18 Calorie Assault Bike

15 Toes to Bar

15 Overhead Squats (75/55)

20 Bar Facing Burpees

15 Overhead Squats (75/55)

15 Toes to Bar

24/18 Calorie Assault Bike

(KG conv: 34/25)

Liberty

20/16 Calorie Bike Erg

20 Hanging Knee Raises

15 Dumbbell Front Squats (light)

20 Up Down

15 Dumbbell Front Squats (light)

20 Hanging Knee Raises

20/16 Calorie Bike Erg

Target time: 9-11 minutes

Time cap: 16 minutes

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)