Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

8 min amrap:

10-second Handstand Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

2. Strength Prep

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

3. Workout Prep

2 sets

10 Double Unders

2 Handstand Push Ups

1 Wall Walk

Strength/Accessory

Clean Deadlift + Hang Power Clean + Push Jerk

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, unbroken set

Workout

Workout (Time)

I love Rock ‘N Roll

Freedom (RX’d)

For Time:

150 Double Unders

50 Handstand Push Ups

100 Double Unders

10 Wall Walks

50 Double Unders

Independence

For Time:

105 Double Unders

35 Handstand Push Ups

70 Double Unders

7 Wall Walks

35 Double Unders

Liberty

For Time:

150 Single Unders

50 Dumbbell Push Press

100 Single Unders

10 Inch Worms

50 Single Unders

Target time: 8-10 minutes

Time cap: 15 minutes

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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