Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Row (30-seconds Moderate/30-seconds Slow)

-into-

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 Times through

* Focus on footwork and finishing the pull

2. Workout Prep

3 sets;

100m Row (build in pace)

2 Clean and Jerks (build to opening weight)

Workout

“I smashed you. Baby Arms.” (Time)

Freedom (RX’d)

In 15:00

2000/1750m Row

-in the remaining time, build to Heavy Single Clean and Jerk

Independence

In 15:00

1750/1500m Row

-in the remaining time, build to Heavy Single Clean and Jerk

Liberty

In 15:00

1500/1300m Row

-in the remaining time, build up in clean and jerks

Target time: 7-9 minutes

Time cap: 9 minutes

Clean and Jerk

Record Heavy Single Clean and Jerk

Strength Accessory

Mayhem Mini-Pump – Leg day (Checkmark)

4 Rounds

10 DB Good Mornings @ moderate weight – maintain quality RPE 7

8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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