Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Warmup:

3 sets:

20 Plate Toe Touches

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

2. Strength Prep

Athletes will be completing 3 snatches (receiving in the squat) on the minute every minute for 10 minutes. The suggested weight is between 70%-80%. Athletes should stay with the same weight that they start with (unless it ends up being too heavy and they need to decrease weight). Selected weight should allow for consistent reps with little risk of missing reps due to being too heavy. Athletes are allowed to drop the bar between reps. Allow athletes to power snatch if they are unable to squat snatch due to mobility restrictions.

3. Workout Prep

2 sets:

5 Pull Ups

5 Wall Balls

1 Bar Muscle Up

Strength

Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *)

Metcon (Time)

“The Rings of Power”

Freedom (RX’d)

30 Pull-ups

75 Wall Balls (20/14) (10’/9’)

15 Bar Muscle Ups

(KG conv: WB 9/6)

Independence

25 Pull-ups

75 Wall Balls (14/10) (10’/9’)

20 Chest to Bar (Or 10 Bar Muscle Ups)

(KG conv: WB 6/4)

Liberty

30 Ring Rows

75 Wall Ball Thrusters (light)

15 Jumping Pull-ups

Target time each set: 9-11 minutes

Time cap each set: 14 minutes

Workout

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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