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

Athletes will be performing sets of 3 position power snatch – above knee/below knee/floor. Athletes must hang onto the bar mid-complex (meaning the bar can only be dropped after the power snatch from the floor position) but can drop the bar in-between reps (athletes have 2 reps at each weight and can drop between the 1st and 2nd rep of each set). Athletes will perform 2 reps at the same weight before increasing and should stay with a barbell loading that allows for sound and efficient technique across all sets. Athletes should be moving their feet on every rep of today’s strength from the jumping position to the landing position when snatching.

3. Workout Prep

1 set

10 Double Unders

5 Sit Ups

Strength

3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

Workout (Time)

“Rockin’ Around the Christmas Tree”

Freedom (RX’d)

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

Independence

80-60-40-20-10

Double Unders

40-30-20-10-5

Sit-ups

Liberty

100-80-60-40-20

Single Unders

25-20-15-10-5

Sit-ups

Target time: under 8 minutes

Time cap each set: 14 minutes

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back