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 be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.
3. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar
Strength
3 Position Squat Clean (5×1)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Strength
Push Jerk (3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk))
Workout
Metcon (AMRAP – Rounds and Reps)
“Cold As You”
Freedom (RX’d)
10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar
(KG BB 125/83)
Independence
10:00 Amrap
3 Deadlifts (225/155)
5 Hand Release Push-ups
7 Knees to Elbows
(KG BB: 102/70)
Liberty
10:00 Amrap
3 Kettlebell Sumo Deadlifts (moderate)
5 Knee Push-ups
7 Hanging Knee Raises
Target number of round: 9+ rounds
Minimum number of rounds before scaling: 7 rounds
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)
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