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 spend 8-10 minutes completing 3 sets of 3 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats

3. Workout Prep

2 sets: (each)

5 GHD’s

1 Sandbag Clean (build in weight)

10ft Sandbag Carry

Strength

Power Clean

3 Power Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

3 Front Squats x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Workout (Time)

John 19:30

Freedom (RX’d)

Teams of 2

100 GHD’s (Or V-Ups)

30 Sandbag Cleans (150/100) (Or Power Cleans (185/125)

10x50ft Sandbag Carry (5 each) (Or Dumbbell Farmer Carry (70s/50s)

(KG conv: sandbag 70/45, PC 83/56, DBs 32.5/22.5)

Independence

Teams of 2

80 GHD’s + 6in Riser

30 Sandbag Cleans (100/70) (Or Power Cleans (135/95)

10x50ft Sandbag Carry (5 each) (Or Dumbbell Farmer Carry (50s/35s)

(KG conv: sandbag 45/32.5, PC 61/43, DBs 22.5/15)

Liberty

Teams of 2

100 Sit Ups

30 D-Ball Slams (light) (Or Power Cleans (light)

10x50ft Dumbbell Farmer Carry (5 each, light)

Target time: 8-10 minutes

Time cap: 16 minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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