Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

10 Roll and Reach

5 Inch Worms

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Hanging Knee Raises

2. Workout Prep

3 sets:

5/4 Calorie Row (build in pace/practice transitions)

3 Power Cleans (build in weight)

4 Synchro Toes to Bar

Workout

Talenti (3 Rounds for time)

Freedom (RX’d)

Teams of 2

3 Rounds

40/32 Calorie Row

15 Synchro Toes to Bar (or 30 Split)

-rest 4:00-

3 Rounds

40/32 Calorie Row

10 Power Cleans (185/125)

-rest 4:00-

3 Rounds

15 Synchro Toes to Bar (Or 30 Split)

10 Power Cleans (185/125)

(KG conv: 85/57.5 PC)

Independence

Teams of 2

3 Rounds

32/26 Calorie Row

10 Synchro Toes to Bar (or 20 Split)

-rest 4:00-

3 Rounds

32/26 Calorie Row

10 Power Cleans (155/105)

-rest 4:00-

3 Rounds

10 Synchro Toes to Bar (Or 20 Split)

10 Power Cleans (155/105)

(KG conv: 70/47.5 PC)

Liberty

Teams of 2

3 Rounds

20/15 Calorie Row

10 Synchro Hanging Knee Raises (or 20 Split)

-rest 4:00-

3 Rounds

20/16 Calorie Row

16 Dumbbell Power Cleans (light)

-rest 4:00-

3 Rounds

10 Synchro Hanging Knee Raises (Or 20 Split)

16 Dumbbell Power Cleans (light)

Target time each set: 9-11 minutes (for each 3 round block)

Time cap each set: 12 minutes (for each 3 round block)

Overall time cap: 44 minutes (clock time)

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

-rest 30 seconds-

10 Band Pull Through @ moderate weight RPE 7

-rest 30 seconds-

15 Strict Abmat Situps (hands next to head or across chest)

-rest 30 seconds-

10 Back Racked Box Step-Ups (each side) @ moderate weight RPE 7

* Rest 2 minutes between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts

Back Racked Barbell Box Step Ups

Band Pull Through

Strict Sit Up