Open Gym Strength and Conditioning – CrossFit
Warm Up
Hip Halo Warm up
1:00 Machine
-into-
3 sets:
5 Worlds Greatest Stretch (each side)
10 Deadbugs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)
2 sets:
5/4 Calorie Assault Bike (build-in pace) 5 Wall Balls
5 GHD’s
strength
Front Squat (Front Squat
– Heavy Single (10-12 minutes))
-Try to reach a heavy single within 5-6 working sets (not counting warm-up). -Focus on a tall torso with high elbows.
-Before descending, we want athletes to take a solid stomach breath to secure the midline.
-We start by unlocking the hips back during the descent and then sending them straight down between the heels.
-On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.
Strict Pull-ups
Work up to a heavy 1rm
Metcon
Freedom
Sesame street (Time)
25/20 Calorie Echo bike
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
25/20 Calorie Echo Bike
Independence
Metcon (Time)
20/16 Calorie Echo bike
-into-
36-24-12
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
20/16 Calorie Echo Bike
Liberty
Metcon (Time)
16/12 Calorie Echo Bike
-into-
30-20-10
Wall Ball Thruster (light)
Abmat Sit-up
-into-
16/12 Calorie Echo Bike
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