Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warm-up

-into-

6 min AMRAP

20-second Double Under or

Crossover Practice

3 Wall Ball Squats

3 Wall Ball Push Press (no

squat)

3 Wall Balls

3 Clean and Jerks (empty bar

– build across)

Movement prep/Workout prep

3 sets:

2 Clean and Jerks (build in

weight)

4 Wall Balls

10 Double Unders

Freedom

Mozzarella (Checkmark)

Every 1:00 (7 rounds / 21

minutes)

Minute 1: 6 Clean and Jerks

(135/95)

Minute 2: 15 Wall Balls (20/14)

Minute 3: 50 Double Under
Affiliate compete-

Every 1:00 (7 rounds)

Minute 1: 6 Clean and Jerks (155/105)

Minute 2: 12 Wall Balls (20/14)(11’/10’)

Minute 3: 30 Crossovers

Independence

Metcon (Checkmark)

Every 1:00 (7 rounds)

Minute 1: 6 Clean and Jerks (115/80)

Minute 2: 15 Wall Balls (14/10)

Minute 3: 35 Double Under

Liberty

Metcon (Checkmark)

Every 1:00 (7 rounds)

Minute 1: 6 Dumbbell Clean and Jerks (moderately-light)

Minute 2: 10 Wall Balls Thrusters (light)

Minute 3: 50 Single Unders

strength/accessory

4 sets at RPE 8:

10 DB Snow Angel Raise

15-20 reps (each side) Single Leg Calf Raise

Rest 1:00-1:30 b/t sets

Score weight used for the Snow Angels. Add calf raise weight to

comments, if weighted.

Mobility

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

1 min Couch Stretch (each side)

1 min Seal Pose