Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm up

-into-

6 min AMRAP

30-second Bike (easy pace)

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

Strength overview

Athletes will have 10-12 minutes to build up in weight on deadlifts to a

heavy single. Athletes will then attempt a max rep set on strict HSPU.

Have athletes partner up and alternate between the two movements,

completing 1 set of deadlifts and then transition to 1 set of max strict

handstand push-ups. Have them warm-up on handstands between the

deadlift sets. Ensure athletes don’t wear themselves out. Have them go

for it when they feel comfortable and ready. The rest will be in 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.

Deadlift (Build to a Heavy Single (10-12 minutes))

Strict Handstand Push-up (Build to a max set of Handstand Push-ups (Strict))

Movement prep/Workout prep

1 set:

4 Kettlebell Swings

4 Toes to Bar

4 Abmat Sit Ups

Freedom

Bugatti (4 Rounds for time)

4 sets

2 Rounds

12 Kettlebell Swings (53/35)

12 Toes to Bar

12 Abmat Sit Ups

-Rest 1:00 between sets-
Affiliate compete-

4 sets

2 Rounds

12 Kettlebell Swings (70/53)

12 Toes to Bar

12 V-Ups

-Rest 1:00 between sets-

Independence

Bugatti (4 Rounds for time)

4 sets

2 Rounds

12 Kettlebell Swings (35/25)

8 Toes to Bar

12 Abmat Sit Ups

-Rest 1:00 between sets-

Liberty

Bugatti (4 Rounds for time)

4 sets

2 Rounds

8 Russian Kettlebell Swings (light)

8 Hanging Knee Raises

8 Abmat Sit Ups

-Rest 1:00 between sets-

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)