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 the pull

2. Strength

Heavy Single Squat Clean + Push Jerk (10-12 minutes)

3. Workout Prep

2 sets:

2 Overhead Squats (Build in weight)

2 Burpee Over Bar

2 Pull Ups

Strength/Accessory

Clean & Push Jerk

Build to a heavy Squat Clean + Push Jerk

(10-12 min)

Workout

Workout (3 Rounds for reps)

Potatoes Au Gratin

Freedom (RX’d)

3 sets:

5:00 AMRAP

8 Overhead Squats (95/65)

8 Burpee Over Bar

8 Pull Ups

-rest 3:00 between sets-

(KG conv: 43/29)

Independence

3 sets:

5:00 AMRAP

8 Overhead Squats (75/55)

7 Burpee Over Bar

6 Pull Ups

-rest 3:00 between sets-

(KG conv: 34/25)

Liberty

3 sets:

5:00 AMRAP

5 Dumbbell Front Squats (light)

5 Up Downs

5 Jumping Pull Ups

-rest 3:00 between sets-

Target number of Rounds: 3+ rounds

Minimum number of Rounds before scaling: 2 Rounds

Mobility

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()