Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

STRENGTH – (15:00 – 30:00)

Strength overview

Athletes will have two Power Cleans + Push Jerk. These are completed

in singles with a 5-10 second reset between reps. Athletes should focus

on the consistency of their receiving position and footwork during these

lifts. Once the bar is cleaned up, athletes should pause at the top of the

cleans, reset their hands if needed, and then drive into the push jerk.

For the Front Squats, athletes will transition over to the rack. Make sure

they strip the weight down before climbing to a heavy single. This next

portion is based on feel. Athletes will build up to a heavy 3 rep, into a

heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any

of these!

2 Power Cleans + 1 Push Jerk (2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *)

2 Power Cleans + 1 Push Jerk (@65% of 1RM)

Front Squat (3-2-1-1-1 Front Squat (build up in weight))

Movement prep/Workout prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

2 Handstand Push ups

Freedom

Cameron Frye (3 Rounds for time)

Every 5:00 (3 sets)

24/19 Calorie echo bike

Max Unbroken Handstand Push Ups

*Kipping HSPU: every rep = 3 second off the set time

*Strict Handstand Push Ups: every rep = 5 seconds off the set time
Affiliate compete-

Every 5:00 (3 sets)

28/22 Calorie echo bike

Max Unbroken Stirct Handstand Push Ups

*Strict Handstand Push Ups: every rep = 3 seconds off set time

strategy

Stimulus is moderate to moderate high intensity. Athletes will have 5 minutes to complete the prescribed work each set. Athletes should aim to score similar times on the bike while avoiding muscle failure through the handstands. Don’t push to absolute failure on the first 2 sets of handstands. Save a little in the bank for a continuous effort.

This workout is meant to be a challenge for athletes where they should give a solid effort on the bike into a strategized grunt work approach through the handstands.

Athletes will calculate the reps off their time once the final handstand is complete. So, if they take 90 seconds on the bike + 60 seconds to complete

30 kipping handstand push ups (unbroken) then their end time is 1 minute.

Independence

Cameron Frye (3 Rounds for time)

Every 5:00 (3 sets)

20/16 Calorie echo bike

Max Unbroken Handstand Push Ups

*Kipping HSPU: every rep = 1 second off set time

*Strict Handstand Push Ups: every rep = 3 seconds off set time

Liberty

Cameron Frye (3 Rounds for time)

Every 5:00 (3 sets)

16/13 Calorie echo bike

Max Unbroken Push Ups

*Push up: every rep = 1 second off set time

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)