Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo + Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

30-second Bike (build in pace)

5 Front Squats (empty bar)

5 Push Press (empty bar)

10-second Handstand Hold

2. Strength Prep

Give athletes 10-12 minutes to build up to a Heavy Thruster. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar. Remember, no re-dipping, and make sure athletes don’t let athletes bottom out into the squat. We want the hamstrings actively pulling the body into the squat while loading the legs before driving up and out. Good Luck, and Have Fun!

3. Workout Prep

2 sets:

5/4 Calorie Bike

3 Thrusters

*focus on steady breathing

Strength

Thruster

Heavy Thruster

* Work up to a heavy single for the day *

Workout (Time)

Body By Brian

Freedom (RX’d)

21-18-15-12-9

Calorie Echo Bike

Thrusters (95//65)

* Womens Calories: 16-14-12-10-8

Independence

16-14-12-10-8

Calorie Echo Bike

Thrusters (75/55)

Womens Calories: 14-12-10-8-6

Liberty

16-14-12-10-8

Calorie Bike Erg

Dumbbell Thrusters (light)

Womens Calories: 14-12-10-8-6

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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