Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

4 sets

Tabata Row (20 seconds on/10 seconds off)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + TorsoTwist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

2. Strength

Every Minute (10:00)

5 Power Clean and Push Jerks (+10lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep

2 sets:

5 Air Squats

5 Push Ups

5 Wall Balls (build in weight)

Strength/Accessory

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+10lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

Sydney Opera House (Time)

Freedom (RX’d)

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)

25 Push Ups

75 Air Squats

(KG conv: WB 14/9 or 9/6 to higher target)

**Repeat Feb 6th 2023**

Independence

For Time:

60 Air Squats

20 Push Ups

50 Wall Balls (20/14)

20 Push Ups

60 Air Squats

(KG conv: WB 9/6)

Liberty

For Time:

50 Air Squats

15 Bar Push Ups

30 Wall Ball Thrusters (light)

15 Bar Push Ups

50 Air Squats

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()