Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec bike

5 jumping air squats

4 Single Arm Dumbbell Deadlift (each side)

4 Single Arm Dumbbell Hang Snatch (each side)

4 Alt. Dumbbell Snatch (total – practice transition)

2. Workout Prep

2 sets (build in weight)

5 Air Squats

2 Dumbbell Snatch

Workout (2 Rounds for time)

“A Charlie Brown Thanksgiving”

Freedom (RX’d)

2 sets:

50 Air Squats

25 Alt. Dumbbell Snatches (70/50)

50 Air Squats

-rest 3:00 between sets-

(KG Conv: 32.5/22.5)

Independence

2 sets:

50 Air Squats

25 Alt. Dumbbell Snatches (50/35)

50 Air Squats

rest 3:00 between sets

(KG Conv: 22.5/15)

Liberty

2 sets:

30 Air Squats

15 Alt. Dumbbell Snatches (light)

30 Air Squats

rest 3:00 between sets

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Accessory (AMRAP – Reps)

10 min GHD Sit ups Practice

OR

Every minute (10:00)

6-10 GHD Sit-ups

* If GHD’s are unavailable then perform V-Ups or Stick Sit ups

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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