Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

3 Inch Worms

5 Clean Grip Deadlifts (PVC – Empty bar)

4 Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)

3 Hang Power Clean and Push Press (PVC – Empty bar)

2 Power Clean and Jerks (PVC – Empty bar)

2. Strength

6 sets of 6 Power Clean and Jerks (1 set every 2:00)

3. Workout Prep

2 sets:

3 Pull Ups

2 Burpee to Bar

Strength/Accessory

Power Clean + Push Jerk

6 sets of 6 Power Clean and Jerks (every 2:00)

* Weight should be 50% of 1RM

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Workout

Teacher and Defender (Time)

Freedom (RX’d)

27-21-15-9

Pull Ups

15-12-9-6

Burpee to Bar

Independence

21-15-12-9

Pull Ups

12-10-8-6

Burpee to Bar

Liberty

27-21-15-9

Ring Row

15-12-9-6

Up Downs

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Cat Cow

2x 10 Reverse Leg Raises (each side)

1 Min Couch Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Cat Cow

Reverse Leg Raises

Couch Stretch

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