Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm Up

-into-

3 Sets:

10 Box Step Ups

10 Kip Swings

10 Bird Dogs

5 Muscle Cleans

5 Back Squats

Strength overview

Athletes are back squatting a heavy 3 rep. Encourage athletes to create

a strong rack position by keeping hands just outside of should width and

pressing up into the bar with palms (rather than just letting the bar sit

up the traps). Athletes should take a deep breath at the top of each rep,

brace, and then breathe out when coming out of the squat. Make sure

that the lifting area is clear of loose items, and take a moment to teach

athletes how to bail from a failed squat by demoing with a PVC pipe. Cue

athletes to find a “neutral hip” by engaging the glutes and core before

beginning the squat.

HOW TO APPROACH THE LIFTS

Back Squat (3 Rep Back Squat)

– This is all based on feel, not percentages. Stay tight, drive through the

floor, and keep the chest high.

– Try and reach a heavy 3 rep in 5-6 working sets (not including light

warm-up set). We want to hit a few lifts of 3-5 reps for working sets and

save the 3 rep for the final attempt.

– Record the heaviest set as your score for load

Example Sets

Set 1:

5 Back Squat @135#

-rest 60-90 seconds –

Set 2:

5 Back Squat @185#

-rest 60-90 seconds –

Set 3:

3 SBack Squat @225#

-rest 60-90 seconds –

Set 4:

2 Back Squat @255#

-rest 60-90 seconds –

Set 5:

3 Back Squat@275#

-rest 60-90 seconds –

Set 6:

3 Back Squat @290#

Movement prep/Workout prep

3 sets:

2 Box Jumps (build in height)

2 Toes to Bar

2 Hang Power Cleans (Build in weight)

Freedom

Sloan Peterson (Time)

50 Box Jumps (20/16)

10 Hang Power Cleans (95/65)(40/30 KG)

40 Toes to Bar

10 Hang Power Cleans (115/80)(50/35 KG)

30 Box Jumps (24/20)

10 Hang Power Cleans (135/95)(60/40 KG)

20 Toes to Bar

10 Hang Power Cleans (155/105)(70/45 KG)

10 Box Jumps (30/24)

10 Hang Power Cleans (175/115)(80/50 KG)
affiliate compete

50 Box Jumps (20/16)

10 Hang Power Cleans (95/65)(40/30 KG)

40 Toes to Bar

10 Hang Power Cleans (115/80)(50/35 KG)

30 Box Jumps (24/20)

10 Hang Power Cleans (135/95)(60/40 KG)

20 Toes to Bar

10 Hang Power Cleans (155/105)(70/45 KG)

10 Box Jumps (30/24)

10 Hang Power Cleans (185/125)(85/55 KG)

Independence

Sloan Peterson (Time)

50 Box Jumps (20/16)

10 Hang Power Cleans (75/55)(35/25 KG)

30 Toes to Bar

10 Hang Power Cleans (95/65)(40/30 KG)

30 Box Jumps (24/20)

10 Hang Power Cleans (115/80)(50/35 KG)

15 Toes to Bar

10 Hang Power Cleans (135/95)(60/40 KG)

10 Box Jumps (24/20)

10 Hang Power Cleans (155/105)(70/45 KG)

Liberty

Sloan Peterson (Time)

50 Step Ups (20/16)

10 Dumbbell Hang Power Cleans (light)

30 Hanging Knee Raises

10 Dumbbell Hang Power Cleans (light)

30 Step ups (20/16)

10 Dumbbell Hang Power Cleans (light)

20 Hanging Knee Raises

10 Dumbbell Hang Power Cleans (light)

10 Step ups (20/16)

10 Dumbbell Hang Power Cleans (light)