Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

3 Inch Worms

3 Clean Deadlifts

3 Hang Muscle Cleans

3 Shoulder Press

10 Deadbugs

10 Ring Rows

2. Strength

Every 2:00 (6 sets)

3 Power Cleans + 3 Push Jerks (moderate-heavy)

-complete each set unbroken-

3. Workout Prep

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

Strength/Accessory

Power Clean + Push Jerk

Every 2:00 (6 sets)

3 Power Cleans + 3 Push Jerks (moderate-heavy)

Workout

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Freedom (RX’d)

12:00 AMRAP

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

– Repeat from Jan 27, 2023

(KG conv: 9/6 WB)

Liberty

12:00 AMRAP

100 Wall Ball Thrusters (light)

100 Single Unders

10 Burpee Pull Ups

Target number of Reps: 250+

Minimum number of reps before scaling: 240

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Band Tricep Stretch

1 Minute Band Biceps Stretch

2x 10 Down Dog

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.
Band Tricep Stretch

Band Biceps Stretch

Down Dog