Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Machine

-into-

3 sets:

10 PVC Pass Throughs

3 Inch Worms + 6 Pike Push-ups

10 Dumbbell RDL’s (each)

3 Deadlifts (empty bar)

Strength overview

Athletes will be working back and forth on deadlift and strict handstand

push-ups. Athletes will perform deficit deadlifts on a 2” deficit (either a

jerk block lid or red competition plate). Cue athletes to focus on a solid

starting position by loading the hips to utilize leg drive and keeping

the upper back/shoulders engaged throughout the lift. For the deficit,

athletes should aim for a 4in/2in deficit. If athletes cannot perform strict

deficit HSPU, have them perform kipping HSPU, or double DB strict press

for 5 sets of 5-8 quality reps.

Deadlift (5 sets x 2 Deficit Deadlifts @75% of 1RM)

Strict Deficit Handstand Push-ups (5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.

-Record your score as your highest set. Comment with reps in each set-)

Movement prep/Workout prep

3 sets: (build in weight)

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

Or

4 Deadlifts

3 Hang Power Snatch

2 Overhead Squat

Freedom

Option 1

Cheddar (Time)

63 Deadlifts (95/65)

45 Hang Power Cleans (95/65)

27 Front Squats (95/65)

(KG conv: 43/29)

option 2

Metcon (Time)

63 Deadlifts (75/55)

45 Hang Power Snatch (75/55)

27 Overhead Squats (75/55)
Affiliate compete-

63 Deadlifts (95/65)

45 Hang Power Snatch (95/65)

27 Overhead Squats (95/65)

indeed

Metcon (Time)

63 Deadlifts (75/55)

45 Hang Power Cleans (75/55)

27 Front Squats (75/55)

(KG conv: 34/25)

OR

63 Deadlifts (65/45)

45 Hang Power Snatch (65/45)

27 Overhead Squats (65/45)
Choose option 1 or option 2

Liberty

Metcon (Time)

45 Dumbbell Deadlifts (light)

36 Dumbbell Hang Power Cleans (light)

27 Dumbbell Front Squats (light)

Mobility

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side