Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-up

-into-

6 min AMRAP

5 Muscle Cleans (empty bar)

5 Front Squats (empty bar)

5 Hang Power Cleans (empty bar)

4 Up Downs to seal pose + bar step over

8 Jump Over Bar

2. Workout Prep

3 sets

3 Power Cleans (build across sets)

3 Front Squats (build across sets)

2 Burpee Over Bar

Workout (AMRAP – Reps)

Habanero

Freedom (RX’d)

12 min AMRAP

1-3-5-7-9….

Power Cleans (115/80)

Front Squats (115/80)

Burpee Over Bar

(KG conv: 52/36)

Independence

AMRAP 12 Minutes

1-3-5-7-9….

Power Cleans (95/65)

Front Squats (95/65)

Burpee Over Bar

(KG conv: 43/29)

Liberty

AMRAP 12 Minutes

1-3-5-7-9….

Dumbbell Power Cleans (light)

Dumbbell Front Squats (light)

Up Downs

Target number of reps: 108+ reps (finish the round of 11)

Minimum number of reps before scaling: 75 reps (finish the round of 9)

Accessory (Weight)

4 sets for Quality

100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)

– rest as needed between sets-

(conv: 30m)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)