Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

3 Muscle Snatch (PVC-Empty bar)

3 Snatch Push press

3 Overhead Squats

3 Power Snatch

4 Kip Swings

4 Wall Ball Push Press (no squat)

4 Wall Balls

2. Workout Prep

3 sets:

2 Power Snatch (build-in weight)

2 Overhead Squats (build-in weight)

3 Pull Ups

4 Wall balls

Workout (2 Rounds for time)

Banana Pepper

Freedom (RX’d)

3 rounds

8 Overhead Squats (115/80)

24 Pull-ups

-at 10:00-

3 rounds

8 Power Snatch (115/80)

24 Wall Balls (20/14)

(KG conv: barbell 52/36, WB 9/6)

Independence

3 rounds

8 Overhead Squats (95/65)

18 Pull-ups

-at 10 minutes-

3 rounds

8 Power Snatch (95/65)

24 Wall Balls (14/10)

(KG conv: barbell 43/29, WB 6/4)

Liberty

3 rounds

12 Dumbbell Front Squats (light)

15 Jumping Pull-ups

-at 10 minutes-

3 rounds

12 Alternating Dumbbell Snatch (light)

15 Wall Ball Thrusters (light)

Target times:

Set 1: 3:45-4:45

Set 2: 4:00-5:00

Time cap each set: 7 minutes

Accessory (Time)

For Time:

100 Abmat Sit Ups

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)