Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

2x50ft Shuttle Run

10 Glute Bridges

4 Broad Jump + Vertical Jump

5 Hang Muscle Cleans (empty bar)

5 Front Squats (empty bar)

5 Power Cleans (empty bar)

2. Strength

3 sets:

10 Front Squat (60-65%)

2 Seated Box Jumps

-rest 2:00 between sets-

3. Workout Prep

3 sets:

2 Power Cleans (build in weight)

1x50ft Shuttle Run (build in pace)

Strength/Accessory

Front Squat

3 sets:

10 Front Squat (60-65%)

2 Standing Broad Jumps

-rest 2:00 between sets-

Workout

Boston Celtics (Time)

Freedom (RX’d)

10 Rounds

1 Power Clean (205/135)

4x50ft Shuttle Run

(KG conv: 93/61 PC)

* Each Shuttle Run rep is 25 feet down + 25 feet back

Independence

10 Rounds

1 Power Clean (155/105)

4x50ft Shuttle Run

(KG conv: 70/48 PC)

Liberty

10 Rounds

5 Dumbbell Power Cleans (light)

4x50ft Shuttle Run

Target time: 7-9 minutes

Time cap: 12 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2×10 Open Book

2×10 Reverse Leg Raises

2x :45 Ring Tricep Stretch

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