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 have two Power Cleans + Push Jerk. These are completed in singles with a 5-10 second reset between reps. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up. athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk. For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!

3. Workout Prep

1 set:

2 Strict Pull-ups

3 GHD’s

4 Box Jump Overs

Strength

2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:)

2 Power Cleans + 1 Push Jerk (@65% of 1RM)

Strength

Front Squat (3-2-1-1-1 build up in weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“Supreme Pizza”

Freedom (RX’d)

12 minute AMRAP

10 Strict Pull-ups

15 GHD’s

10 Box Jump Overs (24/20)

Independence

12 minute AMRAP

10 Pull-ups 15 GHD’s + 6in Riser(Or 15 V-Ups)

10 Box Jump Overs (20/16)

Target number of rounds: 5-6 rounds Minimum number of rounds before scaling: 4

Cooldown

Metcon (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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