Open Gym Strength and Conditioning – CrossFit

Coaches Notes

IMPORTANT UPDATE:

In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below:

Warm-up (No Measure)

Warm up

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry or Banded 7’s

-into-

Hip Halo Warmup

-into-

3 sets:

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Bench Press (empty bar – slow and controlled)

3 Updowns to seal pose

3 Box Step-Ups (each side)

2. Strength Prep

Athletes will have pause bench press and high box jumps. For pause bench, athletes will lower the bar until contact is made with the chest, hold for 2 seconds, and then press to lockout. It is important that athletes make sure they maintain tension and not rest the bar on their chest. High box jump can be at a height that is slightly intimidating but consistently doable for 3 reps at a time. 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

3 sets:

2 Squat Snatch (build-in weight)

2 Burpee Box Jump Overs

Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM)

*2-3 second pause at the bottom*
* Rest as needed between sets *

Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height )

Metcon (2 Rounds for time)

12 Squat Snatch (135/95)

20 Burpee Box Jump Overs (24/20)

12 Squat Snatch (135/95)

@10:00

8 Squat Snatch (155/105)

20 Burpee Box Jump Overs (24/20)

8 Squat Snatch (155/105)

Accessory

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)