Open Gym Strength and Conditioning – CrossFit

Warm Up

3 sets:

1:00 Machine (easy pace)

10 Dead bugs

5 Bench Press(empty bar – build across sets)

5 Box Jumps (low box/ work on soft landing)

Strength overview

Athletes will have 10-12 minutes to build up weight on bench press to a

heavy single and find a max height box jump. Have athletes partner up

and alternate between the two movements, completing 1 set of bench

press and then transition to 1 set of box jumps. The rest will be between

the two movements and the time it takes for both partners to perform

them. The goal is to reach a heavy single in 5-6 working sets.

Bench Press (Build to a heavy single (10-12 minutes))

Max Height Box Jump (Distance)

Max Height Box Jump
Find a Max Height Box Jump

Movement prep/Workout prep

1 set:

100m Row (workout pace)

3 Deficit Push Ups

2 Single Dumbbell Box Step Up

Freedom

Lamborghini (No Measure)

Every minute (15:00)

Min 1: 200/175m Row

Min 2: 12 Deficit Push Ups (4”/2”)

Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)
Affiliate-

Every minute (15:00)

Min 1: 200/175m Row

Min 2: 15 Deficit Push Ups (4”/2”)

Min 3: 10 Double Dumbbell Step Ups (50s/35s)(24/20)

Independence

Lamborghini (No Measure)

Every minute (15:00)

Min 1: 175/150m Row

Min 2: 15 Push Ups

Min 3: 12 Single Dumbbell Step Ups (35/25)(20/16)

(KG conv: 15/10 DB)

Liberty

Lamborghini (No Measure)

Every minute (15:00)

Min 1: 150/125m Row

Min 2: 10 Bar Push Ups

Min 3: 12 Step Ups

Mobility

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)