Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will have 1 full snatch followed by 1 overhead squat. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For snatch balance, athletes will perform from the rig, focusing on speed under the bar with consistent footwork. Work with athletes on understanding a shallow and controlled dip into a violent drop and punch under the barbell.
3. Workout Prep
3 sets:
5 Wall Balls (build in height and weight)
2 Dumbbell Snatch (build in weight)
1 shuttle run
Strength
Snatch + Overhead Squat
1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30 *
Snatch Balance (3 Snatch Balance x 3 sets (80% of 1RM))
Workout
Metcon (5 Rounds for time)
“Labor Day”
Freedom (RX’d)
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(11ft/10ft)
6 Alternating Dumbbell Squat Snatch (50/35)
2x25ft Shuttle Run
(KG WB: 9/6, DB: 22.5/15)
Independence
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(10ft/9ft)
6 Alternating Dumbbell Power Snatch (50/35)
2x25ft Shuttle Run
(KG WB: 9/6, DB: 22.5/15)
Liberty
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls Thrusters (light)
8 Alternating Dumbbell Power Snatch (light)
2x25ft Shuttle Run
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
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