Open Gym Strength and Conditioning – CrossFit

Warm-up

Hip Halo + Banded 7’s

-into-

-into-

8 min amrap:

:30 sec jump rope

6 no pushup burpees w/alt box step up

6 empty bar front squats

5 empty bar push press

:30 sec row

4 empty bar thrusters

Burgener clean warm-up (No Measure)

Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Warm-up (No Measure)

1. Movement Prep/Activation

Workout

“Uplift” (4 Rounds for reps)

4 rounds for max reps

Min 1-2

P1-10 burpee box jump overs

P2- 20/16 calorie row

then

P1- 20/16 Calorie row

P2- 10 burpee box jump overs

Mins 3-4

Combined 200 double unders

max rep thrusters 95/65 lbs

must complete jump rope first.

both partners may work on double unders at same time

Min 5

rest

Once 4 rounds are complete:

then

Mins 20-30

max clean (power or squat)

***30 min time cap***

Clean (1×1)

Option 1: Gymnastics Skill Work

Toes to Bar: Week 4 Day 2 (Time)

Toes to Bar: Week 4 Day 2

Partner workout – one partner works while the other rests.

Advanced: Accumulate 40 Strict Toes To Bar as a team

Intermediate: Accumulate 30 Strict Toes To Bar as a team

Beginner: Accumulate 30 Strict Knee Raises as a team

Alternative: Accumulate a 2 min plank hold as a team (can be on knees to scale down or on rings to scale up)

**EACH TIME A PARTNER BREAKS, RUN 200 meters together**

TIME CAP: 12 minutes

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality

10 Reverse Grip Lat Pulldown @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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