Open Gym Strength and Conditioning – CrossFit

Warm Up

Banded 7’s + Hip Halo

-into-

3 sets:

30-second Row

5 Deadlifts (empty bar – build across sets)

10 Deadbugs

10 Roll and Reach

5 Kipping Knee Raises

Strength overview

Athletes will go back and forth with deadlift singles between 80-90%

and High Box Jumps. Cue athletes to load the hips and drive with the

legs. Strong engagement of the shoulder/lats will prevent rounding of

the upper back and potential failure on that attempt. For strict deficit

HSPU, athletes will be using a deficit that is challenging but doable (4”

for men and 2” for women). Athletes should not attempt a more difficult

version of the HSPU if they can’t efficiently do the preceding version

meaning: athletes should be able to do strict dumbbell press before

HSPU with their feet on a box, HSPU on a box before kipping HSPU,

kipping HSPU before strict HSPU, etc. Athletes should use this time to

work on the most difficult version they can consistently complete to

establish efficiency.

Deadlift (5 sets x 1 Deadlift @80-90% of 1RM)

Strict Deficit Handstand Push-ups (5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU))

Movement prep/Workout prep

1 set:

5 Wall Balls

4 Toes to Bar

5/4 Calorie Row

Freedom

Blimpie (Time)

50 Wall Balls (20/14)

30 Toes to Bar

50/40 Calorie Row

30 Toes to Bar

50 Wall Balls (20/14)
Affiliate compete-

50 Wall Balls (20/14) (11’/10’)

30 Toes to Bar

50/40 Calorie Row

30 Toes to Bar

50 Wall Balls (20/14) (11’/10’)

Independance (Time)

50 Wall Balls (14/10)

20 Toes to Bar

40/32 Calorie Row

20 Toes to Bar

50 Wall Balls (14/10)

Liberty (Time)

30 Wall Ball Thrusters (light)

30 Hanging Knee Raises

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Ball Thrusters (light)

Mobility

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side