Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

:45 sec Row

5 Hang Muscle Cleans (empty bar)

5 Front Squats

5 Push Press

5 Thrusters

5 Kip Swings

10 Ring Rows

2. Strength

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

*Complete each complex unbroken

3. Workout Prep

2 sets:

100m Row (build in pace)

5 Thrusters

4 Pull Ups

Strength/Accessory

Hang Squat Clean + Push Press

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

*Complete each complex unbroken

Workout

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Freedom (RX’d)

1000m Row

50 Thrusters (45/35)

30 Pull Ups

(KG conv: 20/15 Thrusters)

Liberty

500m Row

30 Wall Ball Thrusters (light)

20 Ring Rows

Target time: 6-8 minutes

Time cap: 10 minutes

Cooldown/Mobility

Mobility (No Measure)

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

Choose 2 of the following:

2x 10 Reverse Leg Raises (each side)

20x Shoo the Cat

15x Bootstrappers

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.
Reverse Leg Raises

Shoo the Cat

Bootstrappers