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

8 min AMRAP

6 Deadlifts

5 Hang Power Cleans

4 Shoulder to Overhead (empty barbell)

3 Bodyweight Rows (OR Ring Rows)

2 Low Bar Muscle Transition (OR 2 burpees)

2. Workout Prep

3 sets:

2 Deadlifts (build in weight)

2 Hang Power Cleans

2 Shoulder to Overhead

2 Pull Ups

2 Chest to Bar

1 Bar Muscle Up

(Liberty: barbell complex + 2 ring rows + 2 jumping pull-ups + 2 banded strict pull-ups)

Workout

Workout (3 Rounds for time)

Pablo Picasso

Freedom (RX’d)

3 Rounds

10 Deadlift (225/155)

5 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (135/95)

10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (95/65)

30 Pull Ups

(KG conv: 102/70 DL, 61/43 HPC, 43/29 S2O)

Independence

3 Rounds

10 Deadlift (155/105)

3 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (115/80)

8 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (75/55)

20 Pull Ups

(KG conv: 70/48 DL, 52/36 HPC, 34/25 S2O)

Liberty

3 Rounds

10 Dumbbell Deadlift (light)

5 Banded Strict Pull Ups

-rest 2:00-

2 Rounds

15 Hang Dumbbell Power Clean (light)

10 Jumping Pull Ups

-rest 2:00-

40 Dumbbell Push Press (light)

30 Ring Rows

Target time each set:

Set 1: 2-3 minutes

Set 2: 2:30-3:30

Set 3: 3-4 minutes

Time cap each set: 5 minutes

Optional Accessory Work

Optional Accessory (Checkmark)

Optional accessory, pending workout time:

3 Sets

10 Seated Banded Lat Pull Downs

14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)

6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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