Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Activation

-into-

3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 11⁄4 Squats (empty bar)

Strength overview

Athletes will be working back-and-forth between tempo Front Squats

and Strict Chin-ups. Cue athletes to brace and squat for a negative

of 3 seconds and then stand while breathing out through pursed lips

simultaneously. Instruct athletes to breathe into the midsection rather

than the chest to avoid causing lightheadedness during the prolonged time under tension. For weighted chin-ups, athletes should use 50% of the weight of their 1 rep max weight used during test week. For athletes who cannot perform weighted chin-ups, have them perform banded pull-ups that will allow for 5 quality reps but not a 6th rep, or 5 chin-up negatives with as much control as possible.

Strength (lower)

tempo front squat (5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion)

Gymnastics

Strict Weighted Chin up (5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *)

Movement prep/Workout prep

2 sets:

3 Bench Press (build in weight)

15-second Row (workout pace)

Freedom

“America the beautiful” (5 Rounds for calories)

3:00 Amrap (5 sets)

20 Bench Press (135/95)

Max Calorie Row

– Rest 1:00 between sets –
AFFILIATE- NO CHANGE

Independence

Metcon (5 Rounds for calories)

3:00 Amrap (5 sets)

20 Bench Press (115/80)

Max Calorie Row

-Rest 1:00 between sets –

Liberty

Metcon (5 Rounds for calories)

3:00 Amrap (5 sets)

15 Dumbbell Bench (light)

Max Calorie Row

-Rest 1:00 between sets –

large class option

Metcon (5 Rounds for calories)

Teams of 2

5 Sets

AMRAP 3 Minutes

40 Bench Press (135/95)

Max Distance Calorie Row

*One person can row while the other works on the bench press

*Rest 1 minute between sets

Mobility

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side) e