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 warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar *

2. Strength Prep Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal snatch high pull and work on the pull under.

3. Workout Prep 3 sets: 5 Dumbbell Squats (build in weight) 10 Double Unders

Strength

2 Squat Snatch + 1 Overhead Squat (Every 1:30 x 5 sets )

2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)

Accessory

Panda Pulls (3×3 @70-80% of 1RM Snatch)

Workout

Metcon (Time)

“Margherita Pizza”

Freedom (RX’d)

3 Rounds

30 Dumbell Squats 70/50

90 Double Unders

Independence

3 Rounds

25 Dumbbell Squats 50/35

75 Double Unders

Target time: 7:30-8:30 Time cap each set: 12 minutes

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Accessory

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