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 – (12:00 – 32:00)

Strength overview

Athletes will work back and forth between bench press and box jumps.

Cue athletes to brace their core and lower the bar for a negative of 3

seconds and then press/breathe out through pursed lips simultaneously.

The feet should always be in contact with the floor, and the glutes/shoulders should remain in contact with the bench. Athletes should aim to make contact just below the sternum with the barbell and should not bounce or lose tension at the bottom of the rep. For box jumps, athletes should use a challenging height box but not a one rep max. Legs will

be fatigued from lunging, so athletes should be sure to work up to the

height.

Strength upper

Bench Press (5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion)

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

Movement prep/Workout prep

2 sets:

2 Bar Facing Burpees

2 Power Snatch (build in weight)

2 V-Ups

Freedom

“Stars and Stripes forever” (2 Rounds for time)

2 sets:

3 Rounds

10 Bar Facing Burpees

10 Power Snatch (95/65)

10 V-Ups

-Rest Until 10:00, then begin set 2-
AFFILIATE COMPETE-

2 sets:

3 Rounds

15 Bar Facing Burpees

15 Power Snatch (95/65)

15 V-Ups

-Rest Until 10:00-

Independence

Metcon (2 Rounds for time)

2 sets:

3 Rounds

8 Bar Facing Burpees

10 Power Snatch (75/55)

10 V-Ups

-Rest Until 10:00-

Metcon (2 Rounds for time)

2 sets:

3 Rounds

8 Up Downs

10 Dumbbell Snatch (light)

10 Sit Ups

-Rest Until 10:00-

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)

Metcon (2 Rounds for time)

2 sets:

3 Rounds

8 Up Downs

10 Dumbbell Snatch (light)

10 Sit Ups

-Rest Until 10:00-

Liberty