Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

10 Glute Bridge hold (each)

10 Hollow Rocks

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

2. Strength

3 sets x 3 Deadlifts (85-90%)

-Complete a set every 2:45-

3. Workout Prep

3 sets:

2 Power Cleans (build in weight)

1 Wall Walk

Strength/Accessory

Deadlift

3 sets x 3 Deadlift (85-90%)

-Complete a set every 2:45-

Uno (AMRAP – Rounds and Reps)

Freedom (RX’d)

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

(KG conv: 70/47.5)

* Repeat from October 20th, 2023

** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Independence

9:00 AMRAP

Round 1: 3 Power Cleans (135/95) + 1 Wall Walk

Round 2: 3 Power Cleans (135/95) + 2 Wall Walks

Round 3: 3 Power Cleans (135/95) + 3 Wall Walks

Round 4: 6 Power Cleans (135/95) + 4 Wall Walks

Round 5: 6 Power Cleans (135/95) + 5 Wall Walks

Round 6: 6 Power Cleans (135/95) + 6 Wall Walks

Round 7: 9 Power Cleans (135/95) + 7 Wall Walks

(KG conv: 60/42.5)

Liberty

9:00 AMRAP

Round 1: 3 Dumbbell Hang Power Cleans (light) + 1 Inch Worm

Round 2: 3 Dumbbell Hang Power Cleans (light) + 2 Inch Worms

Round 3: 3 Dumbbell Hang Power Cleans (light) + 3 Inch Worms

Round 4: 6 Dumbbell Hang Power Cleans (light) + 4 Inch Worms

Round 5: 6 Dumbbell Hang Power Cleans (light) + 5 Inch Worms

Round 6: 6 Dumbbell Hang Power Cleans (light) + 6 Inch Worms

Round 7: 9 Dumbbell Hang Power Cleans (light) + 7 Inch Worms

Target Round: Round of 6 Wall Walks or more

Minimum Round before scaling: Round of 5 Wall Walks

Workout

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Seated External Rotations (each side)

1 Minute Posterior Hip 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.
Seated External Rotations

Posterior Hip Stretch