Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

3 sets:

5 Box Jumps (low)

5 Thrusters (empty bar)

5 Muscle Snatch (empty bar)

3 Low Ring Muscle Up Transitions

50m Jog

2. Workout Prep

3 sets:

2 Box Jump Overs (work up in height)

2 Thrusters (build in weight)

2 Power Snatch (build in weight)

1 Muscle Up (Or 3 Chest to Bars)
[Crossover Symmetry Activation](https://www.youtube.com/watch?v=Y80mRnwkGGk)

[Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)

Workout

Metcon (Time)

“Bottle Rocket”

Independence

20 Box Jump Overs (24/20)

10 Thrusters (135/95)

10 Power Snatch (135/95)

8 Bar Muscle Ups (Or 20 Chest to Bar)

Run 1000m

8 Muscle Ups (Or 20 Chest to Bar)

10 Power Snatch (135/95)

10 Thrusters (135/95)

20 Box Jump Overs (24/20)

Target time: 15-17 minutes

Time cap each set: 22 minutes

Metcon (Time)

“Bottle Rocket”

Freedom (RX’d)

For time:

20 Box Jump Overs (30/24)

10 Thrusters (155/105)

10 Power Snatch (155/105)

10 Muscle Ups (Or 25 Chest to Bar)

Run 1000m

10 Muscle Ups (Or 25 Chest to Bar)

10 Power Snatch (155/105)

10 Thrusters (155/105)

20 Box Jump Overs (30/24)

Target time: 15-17 minutes

Time cap each set: 22 minutes

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)