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, 2-3 times through

Focus on footwork and finishing pul

2. Strength Prep

5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

-into-

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep

2 sets:

10ft Dumbbell Walking Lunge (build in weight)

1 Rope Climb (half way up)

2 Dumbbell Clean and Jerks (build in weight)

Strength/Accessory

3 Position Squat Clean

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

* Complete a set every 1:30 *
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Push Jerk

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

Workout

Workout (Time)

Affiliate Version of “Alpaca Redux”

Freedom (RX’d)

125ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

-into-

3 Rounds

2 Rope Climbs (or 8 Strict Pull-ups)

12 Dumbbell Clean and Jerks (50s/35s)

50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Independence

125ft Front Rack Dumbbell Walking Lunge (35s/25s)

-into-

3 Rounds

1 Rope Climb (or 4 strict pull-ups)

12 Dumbbell Clean and Jerks (35s/25s)

50ft Front Rack Dumbbell Walking Lunge (35s/25s)

Liberty

125t Walking Lunge

-into-

3 Rounds

3 Zombie Rope Climbs (or 8 ring rows)

12 Alternating Dumbbell Clean and Jerks (light)

50ft Walking Lunge

Target time: 11-13 minutes

Time cap: 16 minutes

Mobility

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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