Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

7 min amrap

5 Kip Swings

5 Hanging Knee Raises

5 Wall Balls

5 Power Cleans (empty bar)

2. Strength

Heavy 2-rep Deadlift:

* Rest a little longer than normal between sets when you reach heavier weights *

3. Workout Prep

2 sets:

1 Sandbag Clean (build in weight)

3 Chest to Bars

4 Toes to Bar

5 Wall Balls

Strength/Accessory

Deadlift

Build to a heavy 2 rep deadlift (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Mobility

Workout (Time)

Affiliate Version of “Pig Chipper”

Freedom (RX’d)

For time

5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))

15 Chest to bar Pull Ups

25 Toes to Bar

50 Wall Balls (20/14)

25 Toes to Bar

15 Chest to bar Pull Ups

5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))

Independence

For time

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (185/125))

15 Pull Ups

20 Toes to Bar

50 Wall Balls (14/10)

20 Toes to Bar

15 Pull Ups

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (185/125))

Liberty

For time

5 Power Cleans (light)

10 Jumping Pull Ups

15 Hanging Knee Raises

30 Wall Ball Thrusters (light)

15 Hanging Knee Raises

10 Jumping Pull Ups

5 Power Cleans (light)

Target time: sub 13 minutes

Time cap: 18 minutes

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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