Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

10 Cossack Squats

5 light Dumbbell Hang Cleans

5 Up Downs

5 Kip Swings

5 Ring Rows

3 Tempo Front Squats

2. Strength

8 sets

2 Tempo Front Squat (70-80%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-rest 60-90 between sets-

3. Workout Prep

2 sets:

3 Hang Dumbbell Squat Cleans (build-in weight)

2 Burpee Box Get Overs (build-in height)

Set 1: 5 Pull Ups

Set 2: 3 Chest to Bar

Strength/Accessory

Tempo Front Squats

3 Tempo Front Squats x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *
8 sets

2 Tempo Front Squat (70-80%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-rest 60-90 between sets-

Workout

Badlands (Time)

Freedom (RX’d)

15-12-9

Hang Squat Clean (115/85)

Burpee Box Get Over (30/24)

Chest to Bar Pullups

(KG conv: 52.5/37.5 HSC)

Independence

15-12-9

Hang Squat Clean (95/65)

Burpee Box Get Over (24/20)

Pull-Ups

(KG conv: 42.5/30 HSC)

Liberty

15-12-9

Hang Dumbbell Squat Clean (light)

Up Down Box step up (24/20)

Jumping Pull Ups

Target time: 8-10 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.)

2x 10 Shoulder Extension Bridges

20 Scorpion Kicks (each side)

1 Minute Barbell Forearm 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.
Shoulder Extension Bridges

Scorpion Kicks

Barbell Forearm Stretch