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 (This is strength prep)

2-3 Times through

Focus on footwork and finishing the pull

2. Strength Prep

Every min (10 mins) 2 Clean and Jerks (60-75%)

3. Workout Prep

1 set:

4 Dumbbell Front Squats

2 Ring Push Ups

Strength/Accessory

Clean and Jerk

Clean & Jerk 10×2

2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk

* Complete a set every minute (10 minutes) *

Workout

Workout (AMRAP – Reps)

“I am the pumpkin king”

Freedom (RX’d)

10:00 AMRAP

2-4-6-8-10…..

Dumbbell Front Squats (50s/35s)

8 Ring Push Ups (Or Dumbbell Push Ups)

(KG conv: 22.5s/15s)

Independence

AMRAP 10 minutes

2-4-6-8-10…..

Dumbbell Front Squats (35s/25s)

10 Hand Release Push Ups

(KG conv: 15s/10s)

Liberty

AMRAP 10 minutes

2-4-6-8-10…..

Single Dumbbell Front Squats (light)

8 Bar Push Ups

Target number of reps: 136+ reps (Round of 16 Squats)

Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups)

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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