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 pull

2. Strength Prep

10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, o higher than 90%)

* Complete 1 set every 1:15 *

3. Workout Prep

3 sets:

5/4 Calorie Echo Bike (build in pace)

3 Thrusters (build in weight)

10ft Front Rack Walking Lunge (build in weight)

Strength/Accessory

Clean & Push Jerk

10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

Workout

Workout (Time)

Affiliate Version of “Echo Thruster Final”

Freedom (RX’d)

16/14 Calorie Echo Bike

21 Thrusters (75/55)

14/12 Calorie Echo Bike

18 Thrusters (95/65)

12/10 Calorie Echo Bike

15 Thrusters (115/80)

-into-

75ft Front rack Walking Lunge (115/80)

Independence

13/10 Calorie Echo Bike

21 Thrusters (65/45)

11/9 Calorie Echo Bike

18 Thrusters (75/55)

9/8 Calorie Echo Bike

15 Thrusters (95/65)

-into-

75ft Front rack Walking Lunge (95/65)

Liberty

10/8 Calorie Echo Bike

15 Dumbbell Thrusters (light)

8/6 Calorie Echo Bike

12 Dumbbell Thrusters (light/mod)

6/4 Calorie Echo Bike

10 Dumbbell Thrusters (moderate)

-into-

75ft Single Dumbbell Front rack Walking Lunge (moderate)

Target time: 9-11 minutes

Time cap: 14 minutes

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()