Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s Warm Up -into-

3 sets:

1:00 Machine

10 Alternating V-ups

5 Low Box Jumps

5 Tempo Bench Press (empty bar – focus on bar path)

strength overview

Athletes will be working back and forth between tempo bench press

and high box jumps. The tempo for bench press is a 3 sec negative

and 1-second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6” lower than their max rep height.

Strength upper

Bench Press (Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets *)

Plyometrics

Box Jumps (Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep)

Movement prep/Workout prep

1 set:

4 Jumping Split Lunges 4 Abmat Sit Ups

Freedom

The huntsman (Time)

50-40-30-20-10

Jumping Split Lunges

Abmat Sit-ups

Independence

The huntsman (Time)

40-32-24-16-8

Jumping Split Lunges

Abmat Sit-ups

The huntsman (Time)

30-25-20-15-10

Walking Lunges

Abmat Sit-ups

Cooldown/Mobility

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)