Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm Up (10 mins)

-into-

Burgener Warm Up (10 mins) (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. Workout Prep

2 sets:

50m Run

3 Overhead Squats (build in weight)

* Focus on getting right to bar and squat snatching the weight *

Workout

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Freedom (RX’d)

5 Rounds

400m Run

15 Overhead Squats (95/65)

(KG conv: 43/29)

Target time: 14-16 minutes

Time cap: 20 minutes

Cooldown/Mobility

Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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