Open Gym Strength and Conditioning – CrossFit

Warm Up

Strength

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

30 sec Bike

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

2. Strength Prep

Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups. Those who cannot perform weighted should perform a challenging banded pullup for quality reps.

3. Workout Prep

1 set:

5 Toes to bar

5/4 Cal. Bike

5 Power Snatch (touch and go)

In The Hole Front Squat + Front Squat (5×2)

1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM

* Rest as needed between sets *

Gymnastics

Strict Weighted Chin up (5×2 @70% of 1RM)

Weighted Strict Chin Up (Supinated)

2 Strict Weighted Chin-ups x 5 sets @70% of 1RM

* Rest as needed between sets *

Workout

Metcon (Time)

“Everything’s bigger in Texas”

Independence

2:00 AMRAP:

12 Toes to Bar

9/7 Calorie Echo bike

Max Snatches 75/55

-rest 2 min between sets-

**Target Score**

Target reps each set: 15+ reps

Minimal number of reps before scaling: 10 reps

*Continue until 50 Power Snatches are completed.

5 Rounds: 20 minute time cap (includes rest time)

Metcon (Time)

“Everything’s bigger in Texas”

Freedom (RX’d)

2:00 AMRAP:

15 Toes to Bar

10/8 Calorie Echo bike

Max Power Snatch (95/65)

-rest 2:00 between sets-

*Continue until 50 Power Snatches are completed.

5 Rounds: 20 minute time cap (includes rest time)

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)