Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Face Pulls

10 Banded Glute Bridges

-into-

3 sets:

5 Deadlifts (empty bar – build across sets)

10 Deadbugs

5 inch Worms

2. Strength Prep

5 sets x 1 Deadlift @90% of 1RM

*Complete 1 set every 2:00

3. Workout Prep

Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building.

Strength/Accessory

Deadlift

5 sets x 1 Deadlifts @90% of 1RM

* Complete a set on the 2 minutes

Workout

Moreton Bay Bug (Time)

Freedom (RX’d)

Teams of 2

12 Wall Walks

24 Power Cleans (115/80)

10 Wall Walks

20 Power Cleans (135/95)

8 Wall Walks

16 Power Cleans (155/105)

6 Wall Walks

12 Power Cleans (185/125)

4 Wall Walks

8 Power Cleans (205/135)

2 Wall Walks

4 Power Cleans (225/155)

(KG conv: 50/35, 60/45, 70/50, 80/55, 90/60, 100/70)

Independence

Teams of 2

10 Wall Walk

20 Power Cleans (95/65)

8 Wall Walk

16 Power Cleans (115/80)

6 Wall Walk

12 Power Cleans (135/95)

4 Wall Walk

8 Power Cleans (155/105)

2 Wall Walk

4 Power Cleans (185/125)

1 Wall Walk

2 Power Cleans (205/135)

(KG conv: 40/30, 50/35, 60/45, 70/50, 80/55, 90/60)

Liberty

Teams of 2

5x25ft Bear Crawl (each 1:1)

24 Dumbbell Power Cleans (light)

4x25ft Bear Crawl (each 1:1)

20 Dumbbell Power Cleans (light)

3x25ft Bear Crawl (each 1:1)

16 Dumbbell Power Cleans (light)

2x25ft Bear Crawl (each 1:1)

12 Dumbbell Power Cleans (light)

1x25ft Bear Crawl (each 1:1)

8 Dumbbell Power Cleans (light)

1x25ft Bear Crawl (each 1:1)

4 Dumbbell Power Cleans (light)

Target time: 10-12 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()