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 Prep

Hang Squat Clean: 3RM

Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean

3. Workout Prep

2 sets:

2 Thrusters (build in weight)

4 GHD’s

4 Crossovers (OR 8 Double-unders OR 8 Single-unders)

Strength/Accessory

Hang Squat Clean

Hang Squat Clean:

– Establish a 3 RM for the day

Clean Grip Deadlift

3 Clean Deadlift x 3 Sets @90% 1RM Clean

Workout

Workout (2 Rounds for time)

“Phase10”

Freedom (RX’d)

2 Sets:

3 Rounds

12 Thrusters (65/45)

12 GHD Sit Ups (Or V-Ups)

24 Crossover Single Unders Or 48 Double Unders

-rest 3:00 between sets-

(KG conv: 30/20)

Independence

2 Sets:

3 Rounds

12 Thrusters (55/35)

12 GHD Sit Ups + 6in riser

36 Double Unders

-rest 3:00 between sets-

(KG conv: 25/15)

Liberty

2 Sets:

3 Rounds

12 Dumbbell Thrusters (light)

12 Sit Ups

24 Single Unders

-rest 3:00 between sets-

Target time each set: sub 4 minutes

Time cap each set: 5 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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