Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Jog

-into-

8:00 AMRAP

10 Glute Bridges

10 Deadbugs

10 Bird Dogs

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

2. Strength

10-12 minutes Heavy Single Deadlift

3. Workout Prep

3 Sets

50m Run (build in pace)

3 Power Cleans (light – build in weight)

Strength/Accessory

Deadlift

Build up to a Heavy Deadlift

10-12 minutes

Workout

Burrito (Time)

Freedom (RX’d)

10 Power Cleans (135/95)

200m Run

8 Power Cleans (155/105)

200m Run

6 Power Cleans (185/125)

200m Run

4 Power Cleans (205/135)

200m Run

2 Power Cleans (225/155)

200m Run

(KG conv: PC1 60/42.5, PC2 70/47.5, PC3 85/57.5, PC4 92.5/60, PC5 102.5/70)

Independence

10 Power Cleans (115/80)

200m Run

8 Power Cleans (135/95)

200m Run

6 Power Cleans (155/105)

200m Run

4 Power Cleans (185/125)

200m Run

2 Power Cleans (205/135)

200m Run

(KG conv: PC1 52.5/35, PC2 60/42.5, PC3 70/47.5, PC4 85/57.5, PC5 92.5/60)

Liberty

15 Dumbbell Power Cleans (light)

200m Run

12 Dumbbell Power Cleans (light)

200m Run

9 Dumbbell Power Cleans (light)

200m Run

6 Dumbbell Power Cleans (light)

200m Run

3 Dumbbell Power Cleans (light)

200m Run

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

1 Minute Foot Smash

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

Foot Smash