Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm up

-into-

3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Deadlifts (empty bar – build across sets)

Strength

Deadlift (- Heavy Single (10-12 minutes))

Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. Have athletes partner up and alternate between the two movements completing 1 set of deadlifts and then transition to 1 set of max strict handstand push-ups. Have them warm up on handstands between the deadlift sets. Ensure athletes don’t wear themselves out. Have them go for it when they feel comfortable and ready. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets.

Gymnastics

Strict Handstand Push-up

Scaling Options

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

*How to approach the lifts

-These are performed on a flat surface.

-We are going for a max attempt of unbroken reps. Have athletes warm-up between deadlifts with short sets that will not tax the body.

-Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).

-Hands should be just outside shoulder width with the fingers pointed at the wall. -Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).

-Starting from a full lockout with the ears in line with the biceps, this lift begins

by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears in line with biceps).

-Remind athletes to never rest at the bottom.

Movement prep/Workout prep

1 set:

4 Dumbbell Step Ups 2 Burpees

1 Wall Walk

Affiliate compete

“count von count” (Time)

3 Rounds for time

18 Double Dumbbell Step Up (50/35)(20)

12 Burpees to Bar (6in)

6 Wall Walks

Freedom

“count von count” (Time)

3 Rounds for time

24 Single Dumbbell Step Up (50/35)(20)

12 Burpees

6 Wall Walks

Independence

Metcon (Time)

3 Rounds for time

24 Single Dumbbell Step Up (35/25)(20)

12 Burpees

4 Wall Walks

Liberty

Metcon (Time)

3 Rounds for time

24 Step Ups (20)

12 Up Downs

50ft Bear Crawl

Mobility

1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)

1 min Seal Pose