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 (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

* Focus on footwork and finishing pull

2. Strength Prep

5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM)

3-2-1-1-1 Front Squat (build up in weight)

3. Workout Prep

2 sets:

100m Run (at workout pace)

20-second Bike (at workout pace)

Strength/Accessory

Power Clean + Push Jerk

5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Front Squat

3-2-1-1-1 Front Squat (build up in weight)

– Rest as needed between sets –

Workout

Workout (3 Rounds for calories)

“Goonies Never Say Die!”

Freedom (RX’d)

3 sets

3:30 AMRAP

400m Run

Max Calorie Bike in remaining time

*Rest 1:30 between sets*

Independence

3 sets

3:30 AMRAP

350m Run

Max Calorie Bike in remaining time

Rest 1:30 between sets

Liberty

3 sets

3:30 AMRAP

300m Run

Max Calorie Bike in remaining time

Rest 1:30 between sets

Target number of Calories each set: 25+/18+ Calories

Minimum number of Calories before scaling: 18/12 Calories

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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