Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

7 min AMRAP

10 Walking Lunge Steps (total)

5 Knees to Elbows

30 sec assault bike

5 Deadlifts (empty bar- build across sets)

2. Strength Prep

Athletes will be performing deadlifts at 67.5% for 10×3. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable but highly caution athletes to avoid accidentally pulling with the

underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).

3. Workout Prep

1 set:

10ft Walking Lunge

4 Toes to Bar

20-second Assault Bike (at workout pace)

Strength

Deadlift

3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout (5 Rounds for reps)

Nachos

Freedom (RX’d)

5 sets

2:00 AMRAP

50ft Single Dumbbell Walking Lunge (50/35)

12 Toes to Bar

Max Calorie Assault Bike in remaining time

-1 min rest between sets-

(KG conv: 50ft = 15m, DB 22.5/15)

Independence

5 sets

2:00 AMRAP

50ft Single Dumbbell Walking Lunge (35/25)

8 Toes to Bar

Max Calorie Assault Bike in remaining time

1 min rest between sets

(KG conv: 50ft = 15m, DB 15/10)

Liberty

5 sets

2:00 AMRAP

50ft Walking Lunge

10 Hanging Knee Raises

Max Calorie Bike Erg in remaining time

1 min rest between sets

(KG conv: 50ft = 15m)

Target number of Calories (total): 80/65+

Minimum number of Calorie (total) before scaling: 60/48

Mobility (Checkmark)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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