Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

-Hip halo activation-

-Crossover symmetry-

into

500 meter easy row

-then-

3 sets

15 Barbell RDL’s

15 Barbell back squats

15 Barbell shoulder press

2. Strength

“CrossFit total”

3. Workout Prep

Warm-up prior to beginning each movement. Perform the warm-up prior to its lift. Not all at once before.

1×5@light weight or 40% 1RM

1×3@mod weight or 60%

start working sets at 70% (all singles)

12 minutes for each movement

Test #2 6 week OG summer challenge

Compare to June 14th’s CF total.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

1 Min Posterior Shoulder Smash

20 Shoo the Cat

1 Min Foot Smash

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