Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 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 Ttimes through

* Focus on footwork and finishing the pull

2. Strength Prep

Every Minute (10:00)

5 Power Clean and Push Jerks (+5lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep

2 sets:

10ft Overhead Walking Lunge (Right)

10ft Overhead Walking Lunge (left)

4 Toes to Bar

2 Burpee Over Dumbbell

4 Alternating Dumbbell Snatch

Strength/Accessory

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+5lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

Tony Stark (AMRAP – Reps)

Freedom (RX’d)

15:00 AMRAP

50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

15 Toes to Bar

50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

15 Burpee over Dumbbell

15 Dumbbell Snatch (50/35)

* Scoring: every 5 feet of the lunge = 1 rep

(KG conv: 22.5/15 DB)

Independence

15:00 AMRAP

50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)

12 Toes to bar

50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)

12 Burpee over Dumbbell

12 Dumbbell Snatch (35/25)

(KG conv: 15/10 DB)

Liberty

15:00 AMRAP

50ft Dumbbell Walking Lunge (light)

10 Hanging Knee Raises

50ft Dumbbell Walking Lunge (light)

10 Up Downs

10 Dumbbell Snatch (light)

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3 rounds

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()