Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Machine

-into-

Burgener Warm Up + Skill Transfer:

* 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, 2-3 times through

* Focus on footwork and finishing the pull

Movement prep/Workout prep

3 sets: (build in weight)

2 Box Jump Overs

2 Clean and Jerks (empty bar -build across sets)

1 Squat Clean Thruster

Freedom

Maserati (Time)

For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (165/110)
Affiliate compete-

For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (185/125)

Maserati (Time)

For Time:

27 Box Jump Overs (20/16)

21 Clean and Jerks (75/55)

15 Squat Cleans (115/75)

9 Squat Clean Thrusters (135/95)

Liberty

Maserati (Time)

For Time:

27 Box Step Ups and Overs (20/16)

21 Dumbbell Clean and Jerks (light)

15 Hang Dumbbell Squat Cleans (light)

9 Dumbbell Squat Clean Thrusters (light)

Skills and Drills

Pistols: Week 6 Day 1

Advance:

Every minute (10:00)

10-12 Pistols

Intermediate:

Every minute (10:00)

8-10 Pistols (plates under heels/counterweight in front)

Beginner:

6-10 Pistols (to a box or using a band)

* Use any of the past week’s progression to help your athletes work

towards gaining strength and stability in the Pistol Squat.

Alternative Option:

3 sets

10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @

moderate weight

10 GHD Hip Raise

10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate