Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets: (PVC or Empty bar)

10 Jumping Split Lunges

5 Shoulder Press

4 Pressing Split Jerks

3 Split Jerk Presses (Receiving Position)

2. Strength Prep

Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance. Adjust to push jerk for athletes who may be uncomfortable with the split.

3. Workout Prep

3 sets:

3 Single Arm Dumbbell Cleans (Right and Left)*Build in weight

3 Box Jump Overs

Strength

Split Jerk

10-15 Minutes of Practice

Athletes that performed this last week can work up to moderate weights with good form.

New athletes, stay light and practice setting up into a proper landing position.

Workout (Time)

Don’t Make Me Angry

Freedom (RX’d)

4 rounds

10 Right Arm Dumbbell Cleans (70/50)

10 Left Arm Dumbbell Cleans (70/50)

20 Box Jump Overs (24/20)

Independence

4 rounds

10 Right Arm Dumbbell Cleans (50/35)

10 Left Arm Dumbbell Cleans (50/35)

20 Box Jump Overs (24/20)

Liberty

4 rounds

10 Right Arm Dumbbell Cleans (light)

10 Left Arm Dumbbell Cleans (light)

20 Box Step ups (20/16)

Target time: 6-8 minutes

Time cap: 12 minutes

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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