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

10 sets of 3 Power Clean and Jerks (1 set every 1:15)

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

* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

3. Workout Prep

2 sets:

3 Dumbbell Deadlifts

2 Dumbbell Hang Power Cleans

2 Dumbbell Push Ups

*Build in weight

Strength/Accessory

Power Clean + Push Jerk

10 sets of 3 Power Clean and Jerks (1 set every 1:15)

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

* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Workout

“Have Mercy!” (AMRAP – Rounds and Reps)

Freedom (RX’d)

10:00 AMRAP

12 Dumbbell Deadlifts (50s/35s)

8 Dumbbell Hang Power Cleans (50s/35s)

6 Dumbbell Push Ups (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

10:00 AMRAP

12 Dumbbell Deadlifts (35s/25s)

8 Dumbbell Hang Power Cleans (35s/25s)

6 Dumbbell Push Ups (35s/25s)

(KG conv: 15/10 DBs)

Liberty

10:00 AMRAP

10 Dumbbell Deadlifts (light)

8 Dumbbell Hang Power Cleans (light)

6 Bar Push Ups

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Dorsiflexion Matrix

1 Min Barbell Forearm Stretch

2x 10 Down Dog

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.
Dorsiflexion Matrix

Barbell Forearm Stretch

Down Dog