Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s

-into-

3 sets

30 sec Row (easy pace)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

Movement prep/Workout prep

3 sets

2 Sumo Deadlift High Pull (work up in weight)

2 Box Jump Overs (build-in height)

Freedom

Benny and the beast (Time)

18-15-12-9-6-3

Sumo deadlift high pulls (95/65)

Box Jump Overs (24/20)
no change to affiliate

indeed

Benny and the beast (Time)

18-15-12-9-6-3

Sumo deadlift high pulls (75/55)

Box Jump Overs (20/16)

Liberty

Benny and the beast (Time)

18-15-12-9-6-3

Kettlebell Sumo deadlift high pulls (light)

Box Step ups (24/20)

Accessory

4 sets: 8 reps – RPE 8

Focus: Select a weight that you can control when sitting back to start

and sitting up to finishing set. Lay back on a flat bench with a dumbbell

in each hand. Extend arms to the ceiling. Lower dumbbells down to

the outside of the chest. Press halfway back up and then lower back

to the outside of the chest. Press dumbbells back to full arm extension

to complete rep. Do not drop the dumbbells. To avoid injury, bring the

knees up to meet the dumbbells and sit up with them. If you have to

drop them to deload, you’ve gone too heavy.

Standing Tricep Extension w/ band

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS

FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance

should allow for control throughout the extension. Avoid going to

complete lockout at the bottom: focusing on stopping just before full

extension. Focus on engagement of triceps with each rep and stop

before failure is reached. Torso should be slightly bent forward arms/

elbows slightly in front of body