Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 Rounds

20 Banded Side to Side Step

10 Banded Glute Bridges

10 PVC Pass Throughs

-into-

6:00 Amrap

5 Front Squats (empty bar/slow and controlled)

4 Broad Jumps

5 Push Press (empty bar)

2. Strength Prep

2 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes

3. Workout Prep

2 sets:

2 Power Cleans (build in weight)

2 Box Jumps (build in height)

Strength/Accessory

Front Squat + Push Press + Push Jerk

2 Front Squats + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes –

Workout

Workout (AMRAP – Rounds and Reps)

”Ciders mulling, turkey’s turkeying, yams are yamming.”

Freedom (RX’d)

7:00 AMRAP

3 Power Cleans (185/125)

5 Box Jumps (30/24)

(KG conv: 83/56 PC)

Independence

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

(KG conv: 70/48 PC)

Liberty

7:00 Amrap

5 Dumbbell Hang Power Cleans (moderate)

8 Box Step Ups (20/16)

Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 rounds

Mobility

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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