Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 min Machine

-into-

4 World’s Greatest Stretch (each side)

-into-

3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Squats

3 Push Press

2. Strength Prep

Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are lighter, so the focus will be on form and working on transitioning from one lift to the next. Let’s make this fun and have the athletes partner up or get into groups and work together, keeping each other motivated and on track. Each lift should be given 10-12 minutes to work through its five working sets (60-75%). This does not include warm-up and transitioning from snatch into clean and jerk. Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through.

3. Workout Prep

1 set:

2 power cleans

2 bar facing burpees

Strength

Snatch

Perform 5 singles within 60-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Clean and Jerk

Perform 5 singles within 60-75% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Workout (AMRAP – Rounds and Reps)

12 White Grapes

Freedom (RX’d)

AMRAP 10 Minutes

1-2-3-4-5-6. . .

Power Clean (135/95)

Bar Facing Burpees

(KG Conv 61/43)

Independence

AMRAP 10 Minutes

1-2-3-4-5-6. . .

Power Clean (95/65)

Bar Facing Burpees

(KG Conv 43/29)

Liberty

AMRAP 10 Minutes

1-2-3-4-5-6. . .

Dumbbell Clean (light)

Up Downs

Target Round: 12 rounds

Minimum Round before scaling: 10 rounds

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Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose