Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo + Crossover Symmetry or Banded 7’s Warm Up

-into-

6:00 Amrap

5 Front Squats (empty bar/slow and controlled)

4 Broad Jumps

5 Push Press (empty bar)

2. Strength Prep

Give athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. Bar can be taken from the rig, and athletes should move back far enough so as not to drop the bar into the rig if they fail. Athletes should focus on high elbows and vertical torso during the 2 squats. At the top of the last rep, show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Remind athletes to pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.

3. Workout Prep

2 sets: (Build in weight)

4 Deadlifts

3 Hang Power Cleans

2 Shoulder to Overhead

Strength

Front Squat + Push Press + Push Jerk

2 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Workout (Time)

Hunsucker & Malone

Freedom (RX’d)

4 rounds

24 Deadlifts (95/65)

18 Hang power cleans (95/65)

12 Shoulder to Overhead (95/65)

(KG Conv 43/29)

Independence

4 rounds

24 Deadlifts (75/55)

18 Hang power cleans (75/55)

12 Shoulder to Overhead (75/55)

(KG Conv 34/25)

Liberty

4 rounds

20 Dumbbell Deadlifts (light)

15 Dumbbell Hang power cleans (light)

10 Dumbbell Shoulder to Overhead (light)

Target time: 12-14 minutes

Time cap each set: 16 minutes

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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