Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up + Skill Transfer:

* 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 times through

* Focus on footwork and finishing the pull

2. Strength

5 sets

3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)

-complete a set every 2:00-

3. Workout Prep

3 sets:

4 Front Rack Walking Lunges (build in weight)

2 Strict Pull Ups

Strength/Accessory

Squat Clean + Push Jerk

5 sets

3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)

-complete a set every 2:00-

Workout

Scouts (Time)

Freedom (RX’d)

3 Rounds

50ft Front Rack Walking Lunge (95/65) [or 100ft Sled Push (3×45/2×45)]

15 Strict Pull-ups

(KG conv: 42.5/30 Lunge, 3×20/2×20 Sled)

Independence

3 Rounds

50ft Front Rack Walking Lunge (75/55) (Or 100ft Sled Push (2×45/1×45))

10 Strict Pull-ups

(KG conv: 35/25 Lunge, 2×20/1×20 Sled)

Liberty

3 Rounds

50ft Single Dumbbell Walking Lunge (light) (Or 100ft Sled Push (light))

15 Ring Rows

Target time: 7-9:00

Time cap: 12:00

Cooldown/Mobility

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Down Dog

20x Scorpion Kicks (each side)

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.
Quad Foam Rolling

Down Dog

Scorpion Kicks