Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

30 sec Row (easy pace)

20 sec Row (mod pace)

10 sec Row (hard pace)

5 GHD’s to parallel (focus on leg extension)

10 Single Arm Dumbbell Shoulder Press (each)

2. Strength Prep

Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm. Athletes should establish a strong rack position when stepping back with the weight. The barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep their core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If they have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.

3. Workout Prep

1 set:

With Partner

5/4 Calorie Row (each)

5 GHD’s (each)

1 Rope Climb (each)

Strength

Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)

Workout

Metcon (AMRAP – Reps)

“Grandmama”

Freedom (RX’d)

Teams of 2

12:00 Amrap

5 rounds (each)

Partner 1: 15/12 Calorie Row

Partner 2: 15 GHD’s

-into-

Max Rope Climbs in the remaining time.

Independence

Teams of 2

12:00 Amrap

5 rounds (each)

Partner 1: 12/10 Calorie Row

Partner 2: 12 GHD’s + 6in riser (Or 12 V-ups)

into

Max Rope Climbs in the remaining time.

Liberty

Teams of 2

12:00 Amrap

5 rounds (each)

Partner 1: 12/10 Calorie Row

Partner 2: 15 Sit ups

Max Zombie Rope Climbs in the remaining time.

Target number of reps: 20+ rope climbs

Minimum number of reps before scaling: 10 rope climbs

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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