Open Gym Strength and Conditioning – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

+

Hip Halo Warmup

-into-

3 sets

10 PVC Pipe Pass Throughs

10 Walking Lunge Steps

2. Strength Prep

Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.

3. Workout Prep

2 sets:

5 GHD’s

2x25ft Shuttle Run

5 Toes to Bar

Strength

Split Jerk

10-15 Minutes of Practice

– Stay light and focus on form

Workout (Time)

Hank Pym

Freedom (RX’d)

For Time:

50 GHD’s (Or Stick Sit Ups)

50x25ft Shuttle Run

50 Toes to Bar

Independence

For Time:

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

50x25ft Shuttle Run

25 Toes to Bar

25 Knees to Elbows

Liberty

For Time:

50 Hanging Knee Raises

25/20 Calorie Bike Erg

50 Sit Ups

Target time: 8-10 minutes

Time cap: 15 minutes

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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