Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up

-into-

2 sets

10 PVC Pass Throughs

5 PVC OVHS

-into-

6 min AMRAP

30-sec assault bike

5 Wall ball Squats

5 Wall ball Push press

3 wall walks

2. Strength Prep

Athletes will perform 3 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. The bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that, if an athlete needs to bail, they won’t drop the bar into the rig. If athletes cannot overhead squat, allow them to build to a heavy 3 regular push press + 1 front squat.

3. Workout Prep

1 set:

5/4 Calorie Assault Bike

5 Wall Balls

10ft Handstand walk

Strength

Snatch Push Press + Overhead Squat

3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Workout (4 Rounds for time)

Huli Huli Chicken

Freedom (RX’d)

4 sets (New set every 5:00)

16/13 Calorie Echo

20 Wall Balls (20/14)

50ft Handstand walk

Independence

4 sets (New set every 5:00)

15/12 Calorie Echo

20 Wall Balls (14/10)

35ft Handstand walk or 100 ft bear crawl

Liberty

4 sets (New set every 5:00)

15/12 Calorie Bike Erg

15 Wall Ball Thrusters (light)

5 wall walks

Target time each set: 2:15-3 minutes

Time cap each set: 3:30

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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