Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Burgener Warm Up (10-15 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. Strength Prep

Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles). The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. We want athletes to focus on sinking their hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it’s a lot) for the Snatch Deadlifts. After, the Power Snatch is all about finishing the pull and then exploding the bar up. Smooth drive and fast finish!

3. Workout Prep

2 sets:

100m Row (workout pace)

5 Wall Balls

2 Burpee Pull-ups

Strength

Snatch Deadlift + Power Snatch

3 Snatch Deadlift + 2 Power Snatch x 5 sets

* Work up to a comfortable heavy *

Workout (Time)

Jake LockHURT

Freedom (RX’d)

For Time:

1,000m Row

75 Wall Balls (20/14) (10′)

50 Lateral Burpees Over Rower


25 Ring Muscle Ups

Independence

1,000/850m Row

75 Wall Balls (14/10)

15 Burpee Pull-ups

(KG Conv: WB 6/4)

Liberty

750/650m Row

50 Wall Ball Thrusters

20 Up Downs + Jumping Pull-ups

Target time: 11-13 minutes

Time cap: 15 minutes

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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