Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

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

5 sets: 3 Position Squat Clean (high hang/hang/floor) @60-70% of 1RM Clean & Jerk, complete a set every 1:30

3 sets: 1 Push Jerk: @80-90% of 1RM Clean and Jerk

3. Workout Prep

2 sets:

2 Hang Squat Cleans (build-in weight)

2 Burpee Chest to Bar

Strength/Accessory

3 Position Squat Clean

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

High Hang, Above the Knee, Floor
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Push Jerk

3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)

* Rest as needed between sets *

Workout

Workout (Time)

Buffalo Wild Wings

Freedom (RX’d)

12-9-6

Hang Squat Clean (155/105)

Burpee Chest to Bar

(KG conv: 70/48)

Independence

12-9-6

Hang Squat Clean (135/95)

Burpee Pull Up

(KG conv: 61/43)

Liberty

12-9-6

Hang Dumbbell Squat Clean (Light)

Up Down + jumping Pull Up

Target time: 5-7 minutes

Time cap: 10 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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