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 2 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 3×2 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:

5/4 Calorie echo

3 Dumbbell Thrusters (build in weight)

3 Toes to Bar

Strength

Power Clean

2 Power Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

2 Front Squats x 3 sets @85% of 1RM Clean

* Rest 60-90 seconds between sets *

Workout (AMRAP – Rounds and Reps)

Carmel Pecan Turtle Cheesecake

Freedom (RX’d)

12:00 Amrap

12/10 calorie echo bike

12 Toes to Bar

9 Dumbbell Thrusters (50s/35s)

(KG conv: 22.5s/15s)

Independence

12:00 Amrap

10/8 calorie echo bike

10 Toes to Bar

8 Dumbbell Thrusters (35s/25s)

(KG conv: 15s/10s)

Liberty

12:00 Amrap

10/8 Calorie Bike Erg

8 Hanging Knee Raises

6 Dumbbell Thrusters (light)

6/5 Echo conv

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4.5 rounds

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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