Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm-up -into-

3 sets:

30-second Assault Bike

5 11⁄4 Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

Strength overview

Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes should pause for 2 seconds at the bottom of each squat. Athletes should maintain tension at the bottom of the squat and ensure that they breathe out through pursed lips when standing (and not holding their breath). For weighted chin-ups, we will use 65% of the heavy single weight established during the test week. If athletes had their feet on a band during test week to complete a strict chin-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.

Front Pause Squat (5 sets of 2 Pause Front Squats @70% of 1RM
)

Weighted Pull-ups (Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM)

Movement prep/Workout prep

2 sets:

50m Run

5 Toes to Bar

5 Abmat Sit Ups

Freedom

Affiliate compete and Freedom will now be combined. Click the blue button if you did the workout as prescribed with Freedom numbers. Click the red button if you completed the workout with affiliate numbers. REMEMBER RX is completing the workout exactly as written. Movements, loading, reps, and standards must all be completed as written to achieve rx or rx+

Top workout will be the freedom version. Bottom workout in italics will be affliate compete.

“Papa Johns” (Time)

3 rounds

400m Run

20 Toes to Bar

20 Sit Ups
3 rounds

400m Run

20 Toes to Bar

20 V Ups

Independence

Papa johns (Time)

3 rounds

400m Run

15 Toes to Bar

15 Sit Ups

Liberty

papa johns (Time)

3 rounds

300m Run

20 Hanging Knee Raises

20 Sit Ups

Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)

1 min Seal Pose