Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm-up

-into-

3 sets:

30-second Assault Bike

5 1-1/4 Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

Strength overview

Athletes will work back and forth on front squats and strict chin-ups. For

paused front squats, cue athletes to take a deep breath before squatting,

squat, and then exhale when standing from the paused rep. The pause

at the bottom of the squat should be 2-3 seconds before standing.

Keeping the chin up and eyes on the horizon will keep athletes in the

best position possible. Athletes should use at least 60% of the weight

established on the 1rm max for weighted pull-ups during test week. If

strict pull-ups are not possible, athletes should use a band for assistance

to perform 3-5 quality reps while still being challenged.

Paused Front Squat (5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)

Strict Weighted Chin up (5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM)

Movement prep/Workout prep

2 sets:

4 Dumbbell Snatch (build in weight)

2 Toes to Bar

Freedom

Gouda (Time)

3 Rounds

30 Alternating Dumbbell Snatches (50/35)

30 Toes to bar
Affiliate compete- no change

Independence

Metcon (Time)

3 Rounds

30 Alternating Dumbbell Snatches (35/25)

20 Toes to bar

Liberty

Metcon (Time)

3 Rounds

20 Hang Alternating Dumbbell Snatch (light)

20 Hanging Knee Raises

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)