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 Times through

* Focus on footwork and finishing the pull

2. Strength

6 sets

2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)

-complete a set every 2:00-

*Complete unbroken

3. Workout Prep

2 sets:

100m Row (build in pace)

3 Toes to Bar

Strength/Accessory

Power Clean + Front Squat + Jerk

6 sets

2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)

-complete a set every 2:00-

*Complete unbroken

Workout

Fear (Time)

Freedom (RX’d)

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 12 Toes to Bar

Independence

1800/1600m Row

-Every 2:00 (including 0:00) perform 10 Toes to Bar

Liberty

1500/1200m Row

-Every 2:00 (including 0:00) perform 10 Sit ups

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

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

20 Shoo the Cat

1 Minute Quardrupled Forearm Stretch

1 Minute Couch Stretch

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.
Shoo the Cat

Quardrupled Forearm Stretch

Couch Stretch