Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets (empty barbell)

5 Deadlifts

5 Strict Press

5 Front Squats

5 Power Cleans

5 Thrusters

2. Strength Prep

Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the 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 athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.

3. Workout Prep

3 sets:

1 Deadlifts

1 Shoulder to Overhead

1 Front Squat

1 Power Clean

1 Thruster

(Build in weight)

Strength

Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.)

Workout (Time)

“Barbell Bash”

Freedom (RX’d)

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)

(KG conv: 61/43)

Independence

50 Deadlifts (95/65)

40 Shoulder to Overhead (95/65)

30 Front Squats (95/65)

20 Power Cleans (95/65)

10 Thrusters (95/65)

(KG conv: 43/29)

Liberty

30 Dumbbell Deadlifts (light)

25 Dumbbell Push Press (light)

20 Dumbbell Front Squats (light)

15 Dumbbell Power Cleans (light)

10 Dumbbell Thrusters (135/95)

Target time: 12-14 minutes

Time cap: 18 minutes

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)

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