Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength

Every Minute (10:00)

5 Power Snatches (+5lbs total from Wk 2)

3. Workout Prep

2 sets:

5 Dumbbell Bench (build in weight)

5 Sit Ups

Strength/Accessory

Power Snatch

Every Minute (10:00)

5 Power Snatches (+5lbs total from Wk 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

French Toast Bagel (2 Rounds for reps)

Freedom (RX’d)

8 sets:

30-Second Max Dumbbell Bench (35s/25s)

30-Second Max Sit Ups

30-Second Rest

(KG conv: 15/10 DBs)

Score: total bench reps as set 1 and total sit-ups as set 2.

Independence

8 sets:

30-Second Max Dumbbell Bench (25s/15s)

30-Second Max Sit Ups

30-Second Rest

(KG conv: 10/7.5 DBs)

Liberty

8 sets:

30-Second Max Dumbbell Bench (light)

30-Second Max Sit Ups

30-Second Rest

Target number of Reps each set: 12+ Bench, 12+ Sit-ups

Minimum number of Reps before scaling: 8 Bench, 8 Sit-ups

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 Rounds:

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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