Open Gym Strength and Conditioning – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate:
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
5 Double Dumbbell Cleans (lightweight – focus on form/breathing)
5 Alt. V-ups (each side)
5 Knees to Elbows
5 Bench Press (build in weight/stay light)
2. Strength Prep:
Athletes will be benching at 75% for 5 x 5. Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should use a spotter.
3. Workout Prep:
1-2-3
Dumbbell Cleans
Toes to Bar
Burpee Over Dumbbell
* Practice smooth transitions *
Strength
Bench Press
5 Bench Press x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
Workout (AMRAP – Reps)
Princess Fiona
Freedom (RX’d)
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbell
(KG conv: DBs 22.5/15)
Independence
12:00 Amrap
3-6-9-12-15-18
Double Dumbbell Cleans (35s/25s)
Knees to Elbows
Burpee Over Dumbbell
(KG conv: DBs 15/10)
Liberty
12:00 Amrap
3-6-9-12-15-18
Hang Dumbbell Cleans (light)
Abmat Sit Ups
Up Down + Jump Over Dumbbell
Target Round: Round of 15 Toes to Bar (135reps)
Minimum Round before scaling: The Round of 12 Burpee over Dumbbell (90 reps)
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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