Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (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 power snatching and overhead squatting at 70% of their 1 RM. Cue athletes to drive with their legs during the snatch and emphasize consistent foot movement with each rep. Feet should be landing in the same position as if the athlete is receiving the bar in a squat. Cue athletes to keep knuckles down and lats engaged during the pull to keep the bar close to the body. Overhead squats can be taken from the floor or the rig. Ensure that athletes keep their lifting area clear and step back far enough from the rig so that missed reps won’t be dropped into the uprights (if taking bar from the rig).

3. Workout Prep

3 sets:

2 Burpee Box Get Overs

Set 1: 5 Pull Ups

Set 2: 3 Chest to Bars

Set 3: 1 Bar Muscle Up

Strength

Power Snatch

3 Power Snatch x 3 sets @70% of 1RM Snatch

* Rest 60-90 seconds between sets

Overhead Squat

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets

Workout (Time)

Incredible Hulk

Freedom (RX’d)

For Time:

12 Burpee Box Get Over (30/24)

24 Pull-ups

12 Burpee Box Get Over (30/24)

18 Chest to Bars

12 Burpee Box Get Over (30/24)

12 Bar Muscle-Ups (Or 24 Chest to Bar)

Independence

10 Burpee Box Get Over (30/24)

18 Pull-ups

10 Burpee Box Get Over (30/24)

14 Chest to Bars

10 Burpee Box Get Over (30/24)

10 Bar Muscle-Ups (Or 20 Chest to Bar)

Liberty

12 Up down + Box Step Up (24/20)

24 Ring Rows

12 Up down + Box Step Up (24/20)

18 Jumping Pull Ups

12 Up down + Box Step Up (24/20)

12 Burpee Pull Ups

Target time: 8-10 minutes

Time cap: 15 minutes

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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