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*
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
30 sec Bike Erg
10 Alternating V-ups
5 Knees to elbows
5 Tempo Bench Press (empty bar – focus on bar path)
2. Strength Prep
Athletes will be working back and forth between tempo bench press and high box jumps. Tempo for bench press is a 3 sec negative and 1 second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6″ lower than their max rep height.
3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Alternating Dumbbell Snatches
Crossover Symmetry Activation (https://www.youtube.com/watch?v=Y80mRnwkGGk)
Strength
Bench Press (3 Tempo Bench Press x 5 sets @65% of 1RM)
**How to approach the lifts**
– Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
– ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
– Either have everyone squat together and you (coach) count them down into the squat or have a partner count.
– Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.
– Grip should be a thumb length outside our chest (thumbs wrapped around the bar) with the elbows staying at 45 degrees.
– Before descending, we unrack the bar and bring it over top of the chest, pausing for a slight second—deep stomach breath into a smooth and steady on the negative (don’t freefall the bar).
– During the drive, once the bar makes contact at the bottom of the chest/top of the sternum, we explode up, driving through our legs, hips, and chest while breathing out at the top of the extension.
**Example Sets**
set 1:
3 Tempo Bench Press @130
-rest –
set 2:
3 Tempo Bench Press @130
-rest-
set 3:
3 Tempo Bench Press @130
-rest-
set 4:
3 Tempo Bench Press @130
-rest-
set 5:
3 Tempo Bench Press @130
Based off of a 200# Bench Press 1RM
Box Jump (3 High Box Jumps x 5 sets *6-8” below max height )
**How to approach the lifts**
– No rebounding! Step or jump down and reset before going into the next rep.
– For box jump, AREA SHOULD BE CLEAR AROUND BOX AND BOX SHOULD BE STABLE
– If athletes use softboxes, ensure that all Velcro straps are firmly attached. Watch athletes closely during attempts and caution them against “too high” attempts for their skill level to avoid injury from falling during the attempt.
– Load the hands back with a slight dip (2-4 inches) in the hips and chest. Drive through the floor and explode your arms up to the ceiling. Pull the knees up the chest and land softly on top before standing to full extension.
– Athletes must perform a two-foot take off from a standing position—no running or stepping into it.
– Athletes can stay at a comfortable height throughout to practice or work up between sets.
**Example Sets**
set 1:
3 Box Jumps @ 34in
-rest –
set 2:
3 Box Jumps @ 34in
-rest-
set 3:
3 Box Jumps @ 34in
-rest-
set 4:
3 Box Jumps @ 34in
-rest-
set 5:
3 Box Jumps @ 34in
Based off of a 40in Box Jump 1RM
Workout
Metcon (Time)
Freedom (RX’d)
3 rounds:
30/24 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
OG Compete
Metcon (Time)
For time:
2km Echo Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Jump Overs (30/24)
Accessory
1 min foot smash with lacrosse ball (each side) (https://www.youtube.com/watch?v=636EQMF2tME)
1 min pec smash on rig with lacrosse ball (each side) (https://www.youtube.com/watch?v=AKFsShxQ3XM)
1 min foam roll lats (each side) (https://www.youtube.com/watch?v=LuJcHe_EebA)
Mayhem Ready (https://www.youtube.com/watch?v=CordNB2569Y)
Add Comment