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 High 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

7 sets x 5 Power Cleans and Jerks (every 1:45) + 5-10lbs from previous week

3. Workout Prep

2 sets:

2x50ft Shuttle Run

5 GHD’s

5 Sit Ups

Strength/Accessory

Power Clean + Push Jerk

7 sets x 5 Power Cleans and Jerks (every 1:45)

* Weight should be 50% of 1RM + 5-10lbs from previous week

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

Workout

Alfalfa and Darla (Time)

Freedom (RX’d)

50 Abmat Sit ups

10x50ft Shuttle Runs

50 GHDs (Or V-Ups)

10x50ft Shuttle Run

50 Abmat Sit Ups

10x50ft Shuttle Run

(Each shuttle run rep is 25 feet down + 25 feet back)

Independence

50 Abmat Sit ups

10x50ft Shuttle Runs

35 GHDs (Or V-Ups)

10x50ft Shuttle Run

50 Abmat Sit Ups

10x50ft Shuttle Run

Liberty

25 Abmat Sit ups

10x50ft Shuttle Runs

25 Crunches

10x50ft Shuttle Run

25 Abmat Sit Ups

10x50ft Shuttle Run

Target time: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Shoulder Extension Bridges

2x 1 Min Ring Bicep Stretch

2x 45 Seconds Ring Tricep 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.
Shoulder Extension Bridges

Ring Bicep Stretch

Ring Tricep Stretch

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