Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

3×1 Clean

3×3 Clean Grip Deadlift

3. Workout Prep

3 sets:

5/4 Calorie Assault Bike

3 Thrusters (build in weight)

Strength

Clean

3 sets of 1 Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Clean Grip Deadlift

3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean

* Rest 60-90 seconds between sets *

Workout

Workout (AMRAP – Reps)

Giant River Otter

Freedom (RX’d)

15 min AMRAP

12/10 Calorie Echo bike

10 Thrusters (75/55)

12/10 Calorie EchoBike

8 Thrusters (95/65)

12/10Calorie EchoBike

6 Thrusters (115/75)

12/10 Calorie EchoBike

4 Thrusters (135/95)

12/10 Calorie Echo bike

Max Squat Clean Thrusters (155/105) in the remaining time

(KG conv: 34/25, 43/29, 52/34, 61/43, 70/48)

* Score is total reps of Squat Clean Thrusters at (155/105).

Independence

15 min AMRAP

10/8 Calorie Echo bike

10 Thrusters (65/45)

10/8 Calorie Echo Bike

8 Thrusters (75/55)

10/8 Calorie Echo bike

6 Thrusters (95/65)

10/8 Calorie Echo bike

4 Thrusters (115/75)

10/8 Calorie Echo bike

Max Squat Clean Thrusters (135/95) in the remaining time.

(KG conv: 29/20, 34/25, 43/29, 52/34, 61/43)

* Score is total reps of Squat Clean Thrusters at (135/95).

Liberty

15 min AMRAP

5 Rounds

8/6 Calorie Echo bike

10 Dumbbell Thrusters (light)

-into-

Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.

* Score is total reps of DB Squat Clean Thrusters

Target number of Squat Clean Thrusters: 24+ reps

Minimum number of Squat Clean Thrusters before scaling: 15 reps

Mobility

Mobility (No Measure)

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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