Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.

3. Workout Prep

3 sets:

5 Push Ups (Build to handstand push up/strict)

1 Squat Clean (build in weight)

3 Pull ups (build to chest to bar/Bar Muscle up)

Strength

Clean & Push Jerk (1RM Squat Clean and Push Jerk
10-12 minutes)

Workout

Metcon (Time)

“Water is Wild”

Freedom (RX’d)

4 rounds

25 Box Step ups (24’’/20’’)

20 Toes to Bar

15 Front Squats (95/65)

(KG conv: FS 43/29)

Independence

4 rounds

25 Box Step ups (20’’/16’’)

20 Knees to Elbows (Or 15 Toes to Bar)

15 Front Squats (75/55)

(KG conv: FS 34/25)

Liberty

4 rounds

20 Box Step ups (20’’/16’’)

15 Hanging Knee Raises

10 Dumbbell Squats (light)

Target time: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

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