Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)

20 Walking Lunges + Torso Twist

-into-

3 sets (Empty Bar or PVC)

20 Second Bike Erg (moderate pace)

5 Split Stance Press

5 Back Squats

10 Alternating V-Ups

2. Strength Prep

This week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.

3. Workout Prep

1 set:

100m Row

10ft Overhead Walking Plate Lunge

Strength

Push Press + Split Jerk

2 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *

Workout (Time)

Kingfish

Freedom (RX’d)

For Time:

250/200m Row

150ft Overhead Walking Plate Lunge 45/25

250/200m Row

125ft Overhead Walking Plate Lunge 45/25

250/200m Row

100ft Overhead Walking Plate Lunge 45/25

250/200m Row

75ft Overhead Walking Plate Lunge 45/25

250/200m Row

50ft Overhead Walking Plate Lunge 45/25

(KG conv: 20/15)

Independence

For Time:

200/175m Row

150ft Overhead Walking Plate Lunge 25/15

200/175m Row

125ft Overhead Walking Plate Lunge 25/15

200/175m Row

100ft Overhead Walking Plate Lunge 25/15

200/175m Row

75ft Overhead Walking Plate Lunge 25/15

200/175m Row

50ft Overhead Walking Plate Lunge 25/15

(KG conv: 15/10)

Liberty

5 rounds

200/175m Row

50ft Walking Lunge

Target time each set: 9-11 minutes

Time cap each set: 15 minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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