Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm up

-into-

3 sets:

30-sec Jump Rope

5 Updowns to Seal Pose

3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike Push-ups

Strength overview

Athletes will perform dead-stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus

on building tension in the lats/upper back and driving the feet through the floor with each rep to recruit leg drive. For strict handstand pushups, athletes will perform 40-50% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press.

Strength (lower)

Deadlift (3 Dead Stop Deadlifts x 5 sets @65% of 1RM * Rest as needed between sets *)

Gymnastics

Strict Handstand Push-up (5 Sets:
50-60% reps of max reps unbroken)

scaling

Strict Handstand Push-ups (+Abmats) Kipping Handstand Push-ups (+Abmats) Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Movement prep/Workout prep

2 sets:

With a partner:

100m Run (workout pace)

3 Synchro Pull-Ups

2 Box Jumps (each)

5 Synchro Wall Balls

Affiliate compete

Happy and Dopey (AMRAP – Rounds and Reps)

Teams of 2

15:00 Amrap

1000m Partner Run

Max rounds in the time remaining:

15 Synchro Pull Ups

15 Alternating Box Jumps (30/24)

20 Synchro Wall Ball (20/14)

(KG conv: 9/6 wall ball)

Freedom

Happy and Dopey (AMRAP – Rounds and Reps)

Teams of 2

15:00 Amrap

1000m Partner Run

Max rounds in the time remaining:

10 Synchro Pull Ups

10 Alternating Box Jumps (30/24)

15 Synchro Wall Ball (20/14)

Independence

Happy and Dopey (AMRAP – Rounds and Reps)

Teams of 2

15:00 Amrap

800m Partner Run

Max rounds in the time remaining:

8 Synchro Pull Ups

10 Alternating Box Jumps (24/20)

12 Synchro Wall Ball (20/14)

Liberty

Happy and Dopey (AMRAP – Rounds and Reps)

Teams of 2

15:00 Amrap

600m Partner Run

Max rounds in the time remaining:

10 Synchro Ring Rows

10 Alternating Step Ups (24/20)

10 Synchro Wall Ball Thrusters (light)

Cooldown/Mobility

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)