Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

10 PVC Pipe Pass Throughs

10 PVE Pipe Around the world (Left and Right)

-into-

2 sets

30-second Jump Rope

5 Empty Bar Shoulder Press

5 step back lunges

50ft Overhead walk with Dumbbell (25ft each arm)

2. Strength Prep

Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.

3. Workout Prep

With partner

2 sets:

10 Double Unders (each)

1 Wall Walk (each)

10ft Single Arm Overhead Lunge Walk (each)

Strength

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

Workout

Metcon (Time)

“The Great Gazoo”

Freedom (RX’d)

Partner Workout:

100-80-60-40-20

Double Unders

10-8-6-4-2

Wall Walks

*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set

*Split all reps in whatever sets you decide.

Individual Option:

50-40-30-20-10

Double Unders

5-4-3-2-1

Wall Walks

*25ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set

(KG conv: DB 22.5/15)

Independence

90-70-50-30-10

Double Unders

10-8-6-4-2

Wall Walks (Halfway)

50ft Single arm Overhead Walking Dumbbell Lunge (35/25) after each set

(KG conv: DB 15/10)

Liberty

100-80-60-40-20

Single Unders

Bear Crawl (ft)

50ft Walking Lunge after each set

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()