Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Burgener Warm Up Clean + Skill Transfer (15:00)

* 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 perform a power clean + hang power clean + push jerk complex. They will perform 2 reps of the complex at 4 different weights (building across). 1 rep consists of the 1+1+1. The bar can not be dropped between reps, so emphasis on athletes to hold onto the bar through the complex. The bar can be dropped after the push jerk if needed for safety (newer athletes), but unbroken is ideal. Athletes should build to a moderate/moderate heavyweight as long as form can be maintained.

3. Workout Prep

2 sets:

2 Power Cleans (build in weight)

3 Box Jumps (build in height)

Strength

Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:

* Work up to a Heavy, Unbroken set)

Workout (AMRAP – Rounds and Reps)

Hawaiian Shave Ice

Freedom (RX’d)

7:00 Amrap

3 Power Cleans (185/125)

5 Box Jumps (30/24)

(KG Conv: PC 83/56)

Independence

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

(KG Conv: PC 70/48)

Liberty

7:00 Amrap

5 Dumbbell Power Cleans (moderate)

8 Box Step Ups (20/16)

Target Rounds: 8+ rounds

Minimum Rounds before Scaling: 6 rounds

Cooldown/Mobility (Checkmark)

1:00 Barbell Grip Smash (each side)

1:00 Foam roll glutes (each side)

1:00 Trap Smash (each side)

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