Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets

16/12 Calorie Row (build intensity each round)

16 shoulder taps

8 db strict press (light)

:20 ring dip hold (top)

3. Workout Prep

1 Set: (at workout pace)

4 handstand pushups

4 ring dips

4 pushups

OG (class and compete)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Active recovery

Bike erg

Metcon (4 Rounds for distance)

BikeErg

4x (4min at 90-95rpm, 1min at 60-65rpm)

3min at 80-85rpm

3min at 90-95rpm

4x (1min at 100-105rpm, 1min at 70-75rpm easy)

5min at 90-95rpm easy