Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo

-into-

8:00 Amrap

30 sec row

4 Up Downs to Seal Pose + Step over rower

3 Wallball Squats

3 Wallball Push Press

5 Bench Press (empty bar – build across sets)

2. Strength Prep

Athletes will be benching for a heavy single. Athletes should load the shoulders down and back against the bench, keep glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should use a spotter.

3. Workout Prep

2 sets:

5/4 Calorie Row (workout pace)

2 Burpee Over Rower

4 Wall Balls (build in weight)

Strength

Bench Press

Build to a heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Ireland

Freedom (RX’d)

5 rounds:

200/175m Row

10 Burpees

15 Wall Balls (30/20)

(KG Wall Ball: 14/9)

Independence

5 rounds:

175/150m Row

8 Burpees

15 Wall Balls (20/14)

(KG Wall Ball: 9/6)

Liberty

5 rounds:

150/125m Row

10 Up Downs

15 Wall Ball Thrusters (light)

Target time: 11-13 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)