Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

3. Workout Prep

2 sets:

5 Kettlebell Swings

5 Wall Balls

3 Chest to Bars

Strength

Clean and Jerk (1×1)

Workout

Metcon (Time)

“Rooster”

Freedom (RX’d)

For Time:

50 Kettlebell Swings (53/35)

30 Wall Balls (30/20)

20 Chest to Bars

30 Wall Balls (30/20)

50 Kettlebell Swings (53/35)

 Independence

50 Kettlebell Swings (35/25)

30 Wall Balls (20/14)

15 Chest to Bars

30 Wall Balls (20/14)

50 Kettlebell Swings (35/25)

Target time: 10-12 minutes Time cap: 15 minutes

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

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