Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup -into-

3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

Strength overview

Athletes will work back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlifts across 5 sets, ending at 85%

for 1 rep. Athletes should engage the upper back/lats and drive the feet into the floor. Breathing out while lifting the bar and then taking in the air before going into the next rep with help with proper bracing. Athletes should keep their eyes on the horizon throughout the entirety of the rep.

Strength lift

Deadlift (Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%)

Gymnastics

Strict Handstand Push-up (5 Sets:
50% reps of Max Unbroken Reps (SHSPU) -Record your total reps-)

Movement prep/Workout prep

2:00 Run (every 30 seconds, increase pace)

-into-

3-5:00 to build up to starting weight while making sure to have additional weight laid out correctly.

Freedom

part 1

Hollywood studios (Weight)

You have 6 minutes to complete:

600 or 800m Run

Find a heavy snatch (squat or power) in the remaining time

* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.

-Rest exactly 2:00 then start Part 2-

part 2

Hollywood studios (part 2) (Time)

For time:

8 Power Snatch (135/95)

800m Run

– 7 minute time cap –

Independence

part 1

Hollywood studios (Weight)

For load:

In 6:00

600 or 800m Run

Max Snatch

-Rest 2:00-

part 2

Hollywood studios (part 2) (Time)

For time:

8 snatches (115/80)

800m Run

Liberty

Hollywood studios (Time)

For load:

In 6:00

500 or 600m Run

Max Power Clean

-Rest 2:00-

For time:

12 Dumbbell Snatches (light) 600m Run
put power clean weight in comments