Open Gym Strength and Conditioning – CrossFit
Warm-up (No Measure)
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
5 1¼ Squats (empty bar)
5 Push Press (empty bar)
5 Scap Pull-ups
10 Alternating Box Step-ups
2. Strength Prep
Strength: Athletes will be working back and forth between tempo front squats and weighted pull-ups. Tempo for front squats is a 3 sec negative and 1 sec standing (contraction) portion. For weighted pull ups we will use 50% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.
3. Workout Prep
2 sets:
3 Pull-ups
3 Dumbbell Front Squats
4 Dumbbell Front Rack Walking Lunge Steps
3 Chest to Bar
3 Dumbbell Shoulder to Overhead
-build in weight-
Mayhem Hip Halo Activation (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
Strength
Strict Weighted Chin up (5 Strict Weighted Pull-ups x 5 sets @50% of 1RM)
**How to approach the lifts**
– Use belts, dumbbells, kettlebells, or clips to support the weight.
– Focus on the hollow torso and having a straight-line pull.
– Always start from a dead hang position with the hears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.
– During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.
We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent. Make sure athletes control their bodies back down from the full lockout position before going into the next rep.
**Example Sets**
set 1:
5 Strict Weighted Pull-up @15lbs
-rest –
set 2:
5 Strict Weighted Pull-up @15lbs
-rest-
set 3:
5 Strict Weighted Pull-up @15lbs
-rest –
set 4:
5 Strict Weighted Pull-up @15lbs
-rest –
set 5:
5 Strict Weighted Pull-up @15lbs
Based off of a 30# Weighted Pull-up 1RM
Front Squat (3 Tempo Front Squats x 5 sets @65% (Heavy Single))
How to approach the lifts
-Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
– Either have everyone squat together and you (coach) count them down into the squat or have a partner count.
– Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.
– Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
– On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.
Example Sets
set 1:
3 Tempo Front Squats @130
-rest –
set 2:
3 Tempo Front Squats @130
-rest-
set 3:
3 Tempo Front Squats @130
-rest-
set 4:
3 Tempo Front Squats @130
-rest-
set 5:
3 Tempo Front Squats @130
Based off of a 200# Front Squat 1RM
Workout
Metcon (Time)
Freedom (RX’d)
30 Pull-ups
30 Dumbbell Front Squats (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
30 Chest to Bar
30 Dumbbell Shoulder to Overhead (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
1 min couch stretch (each side) (https://www.youtube.com/watch?v=ulgAOykAgV4)
1 min twisted cross (each side) (https://www.youtube.com/watch?v=eNJI0cX6hQw)
30 sec bicep stretch on wall (each side (https://www.youtube.com/watch?v=QY4gCIYbGQk)
Mayhem Ready (https://www.youtube.com/watch?v=d7SDqequflQ)
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