Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Banded Good Mornings

-into-

7:00 AMRAP:

10 Deadbugs

3 Inch Worms

5 Pike Shoulder Taps

10 Single Leg Dumbbell RDLs (each)

3 Deadlifts (empty bar)

2. Strength

3 sets

8 Deficit Deadlifts (60-70% of 1RM Deadlift)

-complete a set every 2:00-

*After athletes complete their final deficit deadlift they may begin the accessory after a 2:00 break.

4 sets

8 Dumbbell Walk Through Lunge (left)

8 Dumbbell Walk Through Lunge (right)

*Use light-moderate weight

-rest 1-2 minutes between sets-

3. Workout Prep

2 sets:

4 GHDs

1 Wall Walk

Strength/Accessory

Deficit Deadlift

Perform deficit deadlifts on a 2-inch riser
Deficit Deadlift 3×8

3 sets

8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit

– Complete a set every 2:00-

– The Lunge accessory work should be started 2 min after the last set

Dumbbell Walk Through Lunges (Weight)

Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
4 sets

8 Dumbbell Walk Through Lunge (left)

8 Dumbbell Walk Through Lunge (right)

*Use light-moderate weight

-rest 1-2 minutes between sets-

* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.

Workout

Joy (Time)

Freedom (RX’d)

10 Rounds

10 GHDs (Or V-Ups)

3 Wall Walks

Independence

10 Rounds

10 GHDs to Parallel (Or V-Ups)

2 Wall Walks

Liberty

10 Rounds

10 Sit Ups

3 Inch worms

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Biceps Stretch on Rig

10x 5 Second Cobra

2x 20 Foam Roll Up Wall

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Biceps Stretch on Rig

Cobra

Foam Roll Up Wall