Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Machine

-into-

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

Movement prep/Workout prep

3 sets:

2 Burpee Over Bar

2 Squat Cleans (build in weight)

2 Box Jump Overs

Freedom

Ironhide (8 Rounds for time)

Every 3:00 (8 sets)

10 Burpee Over Bar

4 Squat Cleans (185/125)

10 Box Jump Overs (24/20)
affiliate-no change

Independence

ironhide (8 Rounds for time)

Every 3:00 (8 sets)

8 Burpee Over Bar

4 Squat Cleans (155/105)

10 Box Jump Over (20/16)

Liberty

Ironhide (8 Rounds for time)

Every 3:00 (8 sets)

10 Up Downs

8 Dumbbell Squat Cleans (light)

10 Box Step Ups (24/20)

Accessory

Lying DB Hamstring Curl

4 sets: 10 reps – RPE 8

Focus: Lying face down on a bench, hold a dumbbell between both feet.

Athletes may find that it’s easiest to have someone place the dumbbell

between their feet rather than trying to load themselves. Extend the legs

and curl the weight back to the starting position.

Bent Over Barbell Row – Underhand Grip

4 sets: 10 Reps – RPE 8

Focus: With a double underhand grip, deadlift bar to waist and then

lower to a hang position (right above the knees) to start each set. Aim to

pull with the elbows (rather than the hands) and bringing the bar to the

hips (do not pull high towards the upper abdomen). Focus on getting a

strong back contraction with each rep. Minimize the amount of kipping

used between reps and feel the stretch in the lats/upper back when

lowering the bar back to the hang position with each rep.

*Rest 1:00-1:30 b/t sets