Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

3×1 Power Clean

3×1 Front Squat

3. Workout Prep

1 set

5 Wall Balls

10 Double Unders

1 Wall Walk

Strength

Power Clean

3 Sets x 1 Power Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

3 Sets x 1 Front Squat @90% of 1RM Clean

* Rest 60-90 seconds between sets *

Workout

Workout (4 Rounds for time)

Dollywood

Freedom (RX’d)

Every 4:00 (4 sets)

25 Wall Balls (20/14)

50 Double Unders

4 Wall Walks

(KG conv: 9/6 wall ball)

Independence

Every 4:00 (4 sets)

25 Wall Balls (14/10)

35 Double Unders

3 Wall Walks

(KG conv: 6/4 wall ball)

Liberty

Every 4:00 (4 sets)

20 Wall Ball Thrusters (light)

50 Single Unders

4 Inch Worms

Target time each set: 1:50-2:15

Time cap each set: 3:00

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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