Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Kip Swings

5 Bent Over Dumbbell Rows

5 Dumbbell Muscle Cleans + Shoulder Press

5 Low Box Jumps

5 Pause Bench Press (empty bar- build across sets)

Strength overview

Athletes will work back and forth on bench press and box jumps. Keep

the feet in place throughout the pause bench press with glutes and

shoulders pressed into the bench. Athletes will pause for 2 seconds at

the bottom of the press and should not lose tension before pressing the

weight up. Athletes should always make sure they are using a spotter.

High box jumps should be performed at a challenging height, not a max

rep height.

Bench Press (5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*)

Box Jumps (5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep)

Movement prep/Workout prep

2 sets: (each)

1 Bar Muscle Up

1 Wall Walk

5 Synchro Wall Ball Sit Ups

Freedom

Bleu cheese (Time)

Teams of 2

4 Rounds:

12 Bar Muscle Ups (Or 24 Chest to Bar)

12 Wall Walks

24 Synchro Wall Ball Sit Up (20/14)
Affiliate compete-

Teams of 2

4 Rounds:

16 Bar Muscle Ups (Or 32 Chest to Bar)

16 Wall Walks

24 Synchro V-Ups

Independence

Metcon (Time)

Teams of 2

4 Rounds:

10 Bar Muscle Ups (Or 20 Chest to Bar)

10 Wall Walks

24 Synchro Wall Ball Sit Up (14/10)

Liberty

Metcon (Time)

Teams of 2

4 Rounds:

12 Jumping Pull Ups

12 Inch Worms

24 Synchro Sit Up

Mobility

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)