Open Gym Strength and Conditioning – CrossFit

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 be performing 2 squat clean and jerks every minute on the minute for 10 minutes. The weight selected should be between 70-80% and should stay the same across all sets. Athletes are allowed to drop the bar between reps and should work with a weight that is challenging but allows for consistent and efficient reps. This is not the time to go with a heavier weight if it results in form breakdown across the 10 minutes.

3. Workout Prep

2 sets:

5/4 Calorie Row

4 GHD’s

(1st set Parallel, 2nd set Full GHD)

Strength

Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)

Workout (Time)

“Tow Mater”

Freedom (RX’d)

For Time:

30-25-20-15-10*

Cal Row

GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

Independence

For Time:

24-20-16-12-8*

Cal Row

GHD SIt Ups + 6in Riser

Women’s cals: 20-16-12-10-6

Liberty

For Time:

20-16-12-8-4

Cal Row

Sit ups

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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