Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 rounds

1:00 Row

10 Single Arm Dumbbell Upright Row (each)

10 Suitcase Dumbbell Deadlifts (each)

5 Tempo Push Ups (3/2/1)

20 Alternating V-Ups

2. Workout Prep

5 sets

3 Deadlifts

3 Bench Press

– Start light and work up in weight. Make sure athletes have a spotter –

Workout (2 Rounds for time)

Shamrock

Freedom (RX’d)

21-15-9

Deadlift (255/175)

Bench Press (155/105)

-Rest 5:00-

21-15-9

Deadlift (205/135)

Bench Press (135/95)

(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)

Independence

21-15-9

Deadlift (225/155)

Bench Press (135/95)

-Rest 5:00-

21-15-9

Deadlift (185/125)

Bench Press (115/80)

(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)

Liberty

2 sets

21-15-9

Kettlebell Sumo Deadlift (moderate)

Dumbbell Bench Press (Light/moderate)

-Rest 5:00 between sets-

Target time:

Workout 1: 6-8 minutes

Workout 2: 6-8 minutes

Time cap: 10 minutes each set

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 1 – Day 2

We have two stations today.

STATION 1 – Ring Stability:

4 ROUNDS of 30 seconds of Work / 30 seconds of Rest

* Work as much as possible within the allotted time frame but STRESS Quality over Quantity

Advanced:

30 seconds Ring Support Tuck Ups

Intermediate:

30 seconds Ring Support Tuck Ups with Band Across Rings for Stability

Beginner:

30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.

STATION 2 Grip Strength/Stability:

All Athletes:

30 seconds “Active” Static Hang on High Rings

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump – Arms and Shoulders

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)