Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm up -into-

3 sets:

30-second Assault Bike 4 Step Ups

4 Box Jumps

5 GHD’s to parallel or Abmat Sit-ups

5 Bench Press (empty bar – build across sets)

Strength upper

Bench Press (1×1)

Bench Press

– Heavy Single (10-12 minutes)

Plyometrics

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

Movement prep/Workout prep

2 sets:

100m Row

4 Hang Power Snatch (build in weight) 4 Push Ups

Affiliate compete

Cookie Monster (AMRAP – Rounds and Reps)

15:00 Amrap

300/250m Row

15 Hang Power Snatch (95/65)

20 Push Ups

Freedom

Cookie Monster (AMRAP – Rounds and Reps)

15:00 Amrap

300/250m Row

15 Hang Power Snatch (75/55)

15 Push Ups

Independence

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

250/225m Row

15 Hang Power Snatch (65/45)

10 Push Ups

Liberty

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

200/175m Row

10 Hang Dumbbell Snatch (light)

10 Bar Push Ups