Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate:

4 sets

Tabata Row (20 seconds on/10 seconds off)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

2. Strength Prep

Athletes have a 10 min EMOM of 5 touch-and-go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5 TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep

2 sets:

20-second Assault Bike (workout pace)

-rest 20-seconds-

5 Wall Balls (Build in weight)

-rest 20-seconds-

Strength

Power Clean + Push Jerk

Power Clean + Push Jerk 10×5

Every Minute (10:00):

5 Power Clean and Push Jerks (+10lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (Checkmark)

Lord Farquaad

Freedom (RX’d)

Every Minute (14:00)

Even Minute: 12/10 Calorie echo

Odd Minute: 15 Wall Balls (20/14)

(KG conv: 9/6 wall ball)

Independence

Every Minute (14:00)

Even Minute: 10/7 Calorie echoBike

Odd Minute: 15 Wall Balls (14/10)

(KG conv: 6/4 wall ball)

Liberty

Every Minute (14:00)

Even Minute: 12/10 Calorie Bike Erg

Odd Minute: 12 Wall Balls Thrusters (light)

Target time each set: Sub 40 seconds

Time cap each set: 50 seconds

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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