Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry Or Banded 7’s

-into-

3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

Strength overview

Athletes will be strict pressing for a 3RM. Athletes should establish a

strong rack position when stepping back with the weight. Barbell must

be in contact with the shoulders/upper torso when performing each rep.

Athletes should keep the core braced and avoid using any assistance

from the legs for reps. Cue athletes to breathe into a braced core and

exhale when pressing. If athletes have discomfort in their lower back

while pressing, allow them to adjust to dumbbells or go from a bench

when pressing.

Shoulder Press (3RM Shoulder Press
10-12 minutes
* rest as needed between lifts)

Movement prep/Workout prep

1 set:

5 Push Press

2 Burpee Over Bar

10 Double Unders

Freedom

“Yeah-Yeah” (Time)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders
affiliate compete-

7 rounds

7 Push Press (115/80)

7 Burpee over Bar

49 Double Unders

Independence

“Yeah-Yeah” (Time)

7 rounds

7 Push Press (75/55)

5 Burpee over Bar

35 Double Unders

Liberty

“Yeah-Yeah” (Time)

7 rounds

7 Dumbbell Push Press (light)

7 Up Downs

49 Single Unders

Mobility

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)