Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Bench Press (empty bar – build across)

10 Box Step Ups (total)

10 Ring Rows

Strength overview

Athletes will work back and forth on Bench Press and High Box Jumps.

We are performing heavy singles for the bench between 80-90% (stay

within the range). Always use a spotter on the bench when working

at 80% or above. Cue athletes to drive their feet into the ground and

their shoulders/glutes into the bench throughout the lift. Ensuring that

the shoulders stay loaded down and back against the bench will keep

athletes in a solid/stable position. High box jumps should be performed

at a high height but not a 1rm height. Make sure that the jumping area is

clear so there is nothing nearby to fall on.

Bench Press (5 sets x 1 Bench Press @80-90% of 1RM)

Box Jumps (5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep)

Movement prep/Workout prep

2 sets:

5 Ring Row

3 Bench Press (build in weight)

4 Dumbbell Box Steps

Freedom

Firehouse subs (4 Rounds for reps)

4 Sets:

3:00 AMRAP

15 Ring Rows (Or Bent Over Dumbbell Rows)

15 Dumbbell Bench (50s/35s)

*Max Single Dumbbell Box Step Ups (50/35) (24/20)

-rest 2:00 between sets-
affiliate compete-

4 Sets:

3:00 AMRAP

15 Inverted Ring Rows

10 Dumbbell Bench (70s/50s)

Max Single Dumbbell Box Step Ups (70/50) (24/20)

-rest 2:00 between sets-

Independance (4 Rounds for reps)

4 Sets:

3:00 AMRAP

15 Ring Rows (Or Bent Over Dumbbell Rows)

15 Dumbbell Bench (35s/25s)

Max Single Dumbbell Box Step Ups (35/25) (24/20)

-rest 2:00 between sets-

Liberty (4 Rounds for reps)

4 Sets:

3:00 AMRAP

10 Ring Rows (Or Bent Over Dumbbell Rows)

10 Dumbbell Bench (light)

Max Box Step Ups (24/20)

-rest 2:00 between sets-

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)