Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
7 min AMRAP
1 round of Rowling
(5 max burpee penalty)
4 Power Snatch (empty bar – build across)
5 Down Dog/Seal Pose Transitions
2. Workout Prep
1 set:
With partner
100m Row (each)
5 Power Snatch
Workout
Hammerhead Shark (4 Rounds for reps)
Freedom (RX’d)
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/sametime)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-
Independence
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/sametime)
Max Power Snatch
Set 1: 75/55
Set 2: 95/65
Set 3: 115/80
Set 4: 135/95
Rest 1:00 between sets
** TARGET SCORE **
Target number of reps each set:
Set 1: 25+ Reps
Set 2: 20+ Reps
Set 3: 15+ Reps
Set 4: 10+ Reps
Minimum number of reps before scaling
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 5 Reps
Accessory
Supported Single Arm DB Row (4 sets: 12 reps)
*Rest 1:00-1:30 b/t sets
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Supported Single Arm DB Row
https://youtu.be/QBjaGx8mS1o
Standing Tricep Extension w/ band (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
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)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Daily Maintenance 10Mins JerryWest Hamstrings
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