Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate:

10:00 AMRAP

30-second Row

30-second Knee Plank

5 Deadlifts (empty bar – build across)

2. Strength Prep:

Athletes will be performing deadlifts at 75% for 5×5. 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:

2 sets:

5/4 Calorie Row

5 GHD’s

1 Rope Climb (1 Pull)

Strength

Deadlift

5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes

Workout (Time)

Not My Gumdrop Buttons

Freedom (RX’d)

3 Rounds

100ft Sled Push (3×45/2×45) (Or Front Rack Walking Lunge (95/65)

21 GHD’s (Or Stick Sit Ups)

3 Rope Climbs (Or 15 Strict Pull-ups)

(KG conv: 60/40 sled, 43/29 lunge)

Independence

3 Rounds

100ft Sled Push (2×45/1×45) (Or Front Rack Walking Lunge (75/55)

21 GHD’s + 6in Riser (Or Stick Sit Ups)

2 Rope Climbs (Or 10 Strict Pull-ups)

(KG conv: 40/20 sled, 34/25 lunge)

Liberty

3 Rounds

100ft Sled Push (1×45/1×25) (Or Dumbbell Front Rack Walking Lunge (light)

21 Sit Ups

6 Zombie Rope Climbs

(KG conv: 20/10 sled)

Target time: 8-10 minutes

Time cap: 15 minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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