Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets

1:00 Row (10 Damper)

10 Cuban Press (Light)

-Then-

Build to Clean and Jerk weight

4. Workout Prep

1 Set (at workout pace):

5 Cal Row

3 Clean and Jerk (At workout weight)

OLY

Clean Pull + Clean + Jerk (5×3)

1 Clean Pull + 1 Clean + 1 Jerk x 5 working sets

Work up to a comfortable weight

Complete in singles to maintain form

Record each set as 1 of your scores for load

OG class

Metcon (Time)

3 rounds for time:

25/20 Calorie row

15 Clean and Jerks (135/95)

OG Compete

Metcon (Time)

3 rounds for time:

30/24 Calorie row

15 Clean and Jerks (155/105)