Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Good Mornings

10 Banded Pass Throughs

-into-

3 sets:

3 Inch Worms

5 Clean Pulls

4 Muscle Cleans

3 Hang Power Cleans

2 Power Cleans

*With an empty bar

2. Strength

Every 1:00 (5:00)

5 Power Cleans (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)

-rest 1:00-

Every 30 seconds (5:00) 1 Power Cleans (70-75%)

3. Workout Prep

2 sets:

10 Double Unders

5 Abmat Sit Ups

Strength/Accessory

Power Clean

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)

-rest 1:00-

Every 30 seconds (5:00) 1 Power Cleans (70-75%)

Workout

Bad Annie (Time)

Freedom (RX’d)

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

Independence

80-60-40-20-10

Double Unders

40-30-20-10-5

Sit-ups

Liberty

100-80-60-40-20

Single Unders

25-20-15-10-5

Sit-ups

Target time: sub 8 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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