Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 sets:

30 second Row (Only Legs)

30 second Row (Arms Only)

30 second Row (Regular)

2. Workout Prep

2 sets:

5/4 Calorie Row (build in pace)

5 Push Ups

Rest 30 seconds between sets

Workout

Metcon (Time)

“Warheads”

Freedom (RX’d)

40-30-20-10

Push Ups

Calorie Row

* Female Calorie Row 32-24-16-8

Independence:

32-24-16-8

Push Ups

Calorie Row

* Female Calorie Row 26-20-14-6

Liberty

21-15-12-9

Bar Push Ups

Calorie Row

Target time: 8-10 minutes

Time cap: 14 minutes

Accessory

Lying DB Pullover on Bench (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

Lying DB Pullover on Bench

https://youtu.be/uPUu5rct8gE

Elevated Heel Goblet Squat (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.

Elevated Heel Goblet Squat

https://youtu.be/RUXLuZ_GLrE

Cooldown/Mobility

Metcon (Checkmark)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

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