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 working at 70% of their 1rm max squat clean. Allow athletes to power clean if they do not have the ability to front squat. A heavy emphasis should be placed on the movement of the feet from the jumping to landing position. Cue athletes to drive their feet through the floor, and when triple extension is reached, aggressively pull themselves under the bar. Clean grip deadlifts will be similar to a traditional setup, but the hips should start lower/more similar to the setup for a clean and a double overhand grip must be used.

3. Workout Prep

2 sets:

5/4 Calorie EchoBike (workout pace)

3 Thrusters (build in weight)

Strength

Clean

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

* Rest 60-90 seconds between sets

Clean Grip Deadlift

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets

Workout (6 Rounds for time)

Hulk Smash

Freedom (RX’d)

6 Sets (Every 3:00)

12/10 Calorie Echo

7 Thrusters (115/80)

Independence

6 Sets (Every 3:00)

10/8 Calorie Echo Bike

7 Thrusters (95/65)

Liberty

6 Sets (Every 3:00)

10/8 Calorie Bike Erg

7 Dumbbell Thrusters (light)

Target time each set: 55-70 seconds

Time cap each set: 90 seconds

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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