Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will have 1 Power Clean + Push Jerk. 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

2 sets:

1 Bar Muscle Up

2 Box Jump Overs (no touch)

3 GHD’s

10ft Front Rack Lunge (build in weight)

Strength

Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM)

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

Workout

Metcon (Time)

“Up and Over”

Freedom (RX’d)

3 rounds for time:

10 Bar Muscle Ups (Or 20 Chest to Bar)

20 Box Jump Over no touch (20″)

30 GHDs (Or 30 Alternating V-Ups)

-Then-

100ft Front Rack Lunge (135/95)

(KG BB: 61/43)

Independence

3 rounds for time:

8 Bar Muscle Ups (Or 16 Chest to Bar)

20 Box Jump Over (20″)

30 GHD Sit Ups + 6in riser

Then

100ft Front Rack Lunge (95/65)

(KG BB: 43/29)

Liberty

3 rounds for time:

10 Up Down + Jumping Pull-up

20 Box Jumps (low)

30 Abmat Sit ups

Then

100ft Dumbbell FrontRack Lunge (light)

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

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

Accessory

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