Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm up + Banded 7’s -into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

10 Dumbbell RDL’s (each)

3 Deadlifts (empty bar)

Strength overview

Athletes will perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate). Stress that athletes should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4” for men and 2” for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.

Strength (lower)

Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM)

Strict Deficit Handstand Push-ups (5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU))

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Movement prep/Workout prep

2 sets:

10 Air Squats

5/4 Calorie Assault Bike (build in pace)

Freedom

California pizza kitchen (5 Rounds for calories)

5 Sets

2:00 Amrap

30 Air Squats

Max Calorie Assault Bike/Echo bike -Rest 2:00 between sets –
Affiliate compete: no change to workout

Independence

Metcon (5 Rounds for calories)

5 Sets

2:00 Amrap

25 Air Squats

Max Calorie Assault Bike/Echo bike -Rest 2:00 between sets –

Liberty

Metcon (5 Rounds for calories)

5 Sets

2:00 Amrap

20 air squats to a med ball

Max Calorie Assault Bike/Echo bike -Rest 2:00 between sets –

Cooldown/Mobility

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)