Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warmup

-into-

8:00 AMRAP

30 sec machine

3 Bench Press (empty bar – build across)

10 Walking Lunge Steps

2. Strength Prep

Athletes will be benching at 85% for 5 x 2. 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 their 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

2 sets: (each)

5/4 Calorie Row

4 Jumping Split Lunges

Strength

Bench Press

2 Bench Press x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (AMRAP – Rounds and Reps)

King Triton

Freedom (RX’d)

18:00 Amrap

Teams of 2 (1:1)

14/11 Calorie Row

14 Alternating Jumping Split Lunges (7 each leg)

Independence

18:00 Amrap

Teams of 2

12/10 Calorie Row

12 Alternating Jumping Split Lunges (6 each leg)

Liberty

18:00 Amrap

Teams of 2

10/8 Calorie Row

14 Alternating Walking Lunge Steps (7 each leg)

Target number of Rounds (each): 8+ rounds

Minimum number of Rounds (each) before scaling: 6

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)