Moving beyond the theoretical this week, I want to give you something practical you can work with. In this first installment of “Open Gym”, we’ll look at the classic pairing of bend/hinge and upper body push in a programming format for you to use. Like any standard training session, we’ll begin with a warm-up and end with a finisher, which will be a strength circuit.

-Warm Up-

3 Rounds For Quality:

60 sec Cyclical @ warm-up pace (bike, row, ski erg, etc.)

6/side Single-Leg RDL (add weight as needed)

10m Quadruped Crawl

A1. Clean Grip Deadlift @ 3011, 8 x 4 sets, rest 30-45s (start moderate, building by feel)

A2. ½ Kneeling KB Press, 6-8 x 4 sets, rest 60-90s (tough reps)

B1. Crossbody RDL @ 3020, 6-8/side x 3 sets, rest 30s (controlled)

B2. Glute Bridge Floor Press, 6-8 x 3 sets, rest 45-60s (hips high, squeezing abs)

C. Strength Finisher

3 Sets:

15 Russian KBS (tough but explosive)

45-60s Sorenson Hold / Bench Sorenson

12 Tall Kneeling DB Push Press (same as KBS)

45-60s Ring Plank, rest 2 min b/t sets

*aim for unbroken Sorenson and Plank, but can accumulate time if needed

**tempo is the 4-digit number written after the exercise that is counted in seconds, and reads in the following order: down, hold, up, pause. For instance, the Clean Grip Deadlift is 3 sec down, hold 0 sec at the bottom (no pause), 1 sec on the way up, 1 sec pause at the top b/t reps.

Click the links for videos tutorials of each exercise. And with this one, feel free to give me some feedback on how it goes. Also, let me know if you have any requests for specific types of training sessions and I’ll use it in an upcoming “Open Gym” article. Lastly, you can sub in dumbbells or kettlebells for the barbell deadlift, and a standard plank for the ring plank.

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Cheers,

Tanner

OPEX Level CCP Coach

CF-L1

CrossFit Encino, Home of Lift Off Strength