Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

2. Strength

8×1 Power Clean + 1 Front Squat + 1 Push Jerk (Unbroken, build in weight)

-Complete a set every 1:30-

3. Workout Prep

2 sets:

3 Dumbbell Thrusters (build in weight)

2 Burpee Over Dumbbells

3 Toes to Bar

Strength/Accessory

Power Clean + Front Squat + Push Jerk

8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)

-Complete a set every 1:30-

Workout

The Jungle Book (AMRAP – Rounds and Reps)

Freedom (RX’d)

14:00 AMRAP

7 Dumbbell Thrusters (50s/35s)

7 Burpee Over Dumbbell

7 Toes to Bar

(KG conv: 22.5/15 DBs)

Independence

14:00 AMRAP

7 Dumbbell Thrusters (35s/25s)

7 Burpee Over Dumbbell

7 Knees to Elbows

(KG conv: 15/10 DBs)

Liberty

14:00 AMRAP

7 Dumbbell Thrusters (light)

7 Up Down Over Dumbbell

7 Hanging Knee Raises

Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 Rounds

Cooldown/Mobility

Mobility (No Measure)

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

15 Bootstrappers

45 Seconds Supine Twists

20 90/90 Rotations

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers

Supine Twists Lower Back

90/90 Rotations