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 Dumbbell Bench Press

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. Rest 1:30 between sets.

3. Workout Prep

3 sets:

3 Dumbbell Power Cleans

3 Dumbbell Bench Press

-Build in weight across sets-

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. Rest 1:30 sets.

Workout

Bowser’s Castle (Time)

Freedom (RX’d)

5 Rounds

15 Dumbbell Power Cleans (50s/35s)

15 Dumbbell Bench Press (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

5 Rounds

15 Dumbbell Power Cleans (35s/25s)

15 Dumbbell Bench Press (35s/25s)

(KG conv: 15/10 DBs)

Liberty

5 Rounds

10 Dumbbell Power Cleans (light)

10 Dumbbell Bench Press (light)

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 Barbell Forearm Stretch

1-2 Minutes Squat Rack Pec Minor

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.
Barbell Forearm Stretch

Squat Rack Pec Minor