Open Gym Strength and Conditioning – CrossFit

Warm Up

Athletes Notes

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets

1:00 Cardio (moderate)

25 Plate Hop

:15-30 Free Standing Handstand Hold Practice

10 Downward Dog to Seal Pose

10 Single Arm Dumbbell Deadlift (each side, moderate)

-Then-

Warm Up to Deadlift weight.

3. Workout Prep

1 Set (at workout pace):

15 Double Under

25ft Handstand Walk

2 Deadlifts (at workout weight)

Kauai (Time)

AMRAP 3 Minutes

75 Double Unders (together)

50ft Handstand Walk (together)

Max Deadlifts (275/185) (split)

*Go until you get 75 reps

-rest 1 minute b/t sets-

Individual version:

AMRAP 3 Minutes

75 Double Unders

50ft Handstand Walk

Max Deadlifts (275/185)

*Go until you get 35 reps

-rest 1 minute b/t sets-
Athletes Notes

TARGET SCORE

Target Time:sub 15 minutes (this would be 4 rounds)

Time Cap:23 minutes (this would be 6 rounds)

STIMULUS and GOALS

How to Pace:GRIND! This workout really starts once you get on the barbell so just get the prior work done and stick to your plan on how you approach the Deadlifts

How it should Feel:MUSCULAR ENDURANCE! The Double unders into handstand walk will create substantial shoulder fatigue. Then the deadlifts will sting a bit but you should be able to move through them somewhat quickly.

WORKOUT STRATEGY & FLOW

Double Unders: Keep these smooth and unbroken (or as close to it as you can) so you can get right to the handstand walk.

Handstand Walk: Try to stay relaxed and quick here. If you can go 50’ unbroken then go for it! Otherwise, quick and calculated rest breaks are okay if you know it will prevent you from blowing up.

Deadlift: Have a plan of how you are going to split up the reps and try to let the other person going be your rest. Don’t use over 75% of your 1RM on this.