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 perform the 3 Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats.

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

3 Box jumps (build in height)

Strength

Squat Snatch

1RM Squat Snatch

10-12 minutes

* rest as needed between lifts *

Workout

Metcon (Time)

“Might Get Loud”

Freedom (RX’d)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

(KG conv: WB 9/6)

Independence

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)

(KG conv: WB 64)

Liberty

100 Single Unders

30 Wall Ball Thrusters (light)

100 Single Unders

20 Wall Ball Thrusters (light)

100 Single Unders

10 Wall Ball Thrusters (light)

Target time: 9-11 minute

Time cap: 15 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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