Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm up

-into-

3 sets:

10 Alternating V-Ups

5 Tempo Air Squats

3 Tempo Front Squats

5 Scap Pull-ups

10 Dumbbell Up right Row (each)

Strength overview

Strength: Athletes will be working back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion. We will use 50% of the heavy single weight established during the test week for weighted chin-ups. If athletes used a band during test week to complete a strict chin-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.

Strength (lower)

Front Squat (3×5@65%)

3 Tempo Front Squats x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets *

Strict Weighted Chin up (5 Strict Weighted Pull-ups x 5 sets @50% of 1RM * Rest as needed between sets *)

Movement prep/Workout prep

2 sets

15sec. Bike (workout pace)

5 Kettlebell or Dumbbell Front Squats – rest 30 secs. between sets –

Affiliate compete

Grumpy (2 Rounds for time)

2 Sets

15-12-9

Kettlebell Front Squat (2×70/53) or Dumbbell Front Squats (2×70/2×50)

18-12-6 (15/10/5 female)

Calorie echo bike

-Rest 1:1 between sets-

Freedom

Grumpy (2 Rounds for time)

2 sets:

21-15-9

Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35) 18-12-6 (15/10/5 female)

Calorie echo bike

-Rest 1:1 between sets-

Independence

Grumpy (2 Rounds for time)

2 Sets

18-12-6

Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)

15-10-5 (12-8-6 female)

Calorie echo bike

-Rest 1:1 between sets-

Liberty

Grumpy (2 Rounds for time)

2 Sets

20-16-12

Air Squat

8-4-2 ( 6-5-4 female)

Calorie echo bike

-Rest 1:1 between sets-

large class option

Grumpy (partner) (2 Rounds for time)

Teams of 2

2 Sets

21-15-9

Synchro Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)

36-24-12 male, 30-20-10 female

Calorie echo bike

-Rest 1:1 between sets-

Cooldown/Mobility

1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side)

1 min Trap Smash (each side)