Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo

-into-

6 min amrap:

30-second Row

5 Snatch Deadlifts

5 Hang Muscle Snatches

10 Jumping Squats

2. Strength Prep

Athletes will be strict pressing for a 6rm and then performing 2 drop sets off of that established 6rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.

3. Workout Prep

3 sets (with Partner)

5/4 Calorie Row (each)

2 Snatch (build in weight)

Strength

Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)

Workout

Metcon (Time)

“Celebrimbor”

Freedom (RX’d)

Teams of 2

30/24 Calorie Row

25 Snatch (95/65)

30/24 Calorie Row

20 Snatch (135/95)

30/24 Calorie Row

15 Snatch (155/105)

30/24 Calorie Row

10 Snatch (185/125)

30/24 Calorie Row

*Athletes can power or squat during snatch depending on barbell loading

Individual Option:

15/12 Calorie Row

12 Snatch (95/65)

15/12 Calorie Row

10 Snatch (135/95)

15/12 Calorie Row

8 Snatch (155/105)

15/12 Calorie Row

6 Snatch (185/125)

15/12 Calorie Row

Independence

Teams of 2

25/20 Calorie Row

25 Snatch (75/55)

25/20 Calorie Row

20 Snatch (115/80)

25/20 Calorie Row

15 Snatch (135/95)

25/20 Calorie Row

10 Snatch (155/105)

25/20 Calorie Row

Liberty

Teams of 2

5 rounds

20/16 Calorie Row

20 Dumbbell Snatch (light)

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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