Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

2. Strength

6x 3 Power Cleans + 2 Front Squat + 1 Push Jerk (Unbroken, build in weight)

-Complete a set every 2:00-

3. Workout Prep

2 sets:

10 Double Unders

4 Strict Sit Ups

Strength/Accessory

Power Clean + Front Squat + Push Jerk

6 sets

3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)

* Complete a set every 2 minutes. The complex is to be completed unbroken.

Workout

Just Go With It (Time)

Freedom (RX’d)

100-80-60-40-20

Double Unders

30-25-20-15-10

Stick Sit Ups

Independence

75-60-45-30-15

Double Unders

25-20-15-10-5

Stick Sit Ups

Liberty

100-80-60-40-20

Single Unders

30-25-20-15-10

Sit Ups

Target time: 7-9 minutes

Time cap: 12 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 Band Biceps Stretch

2x 1 Minute Pec 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.
Dorsiflexion Matrix

Band Biceps Stretch

Pec Stretch