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 spend 8-10 minutes completing 3 sets of 2 Power Snatch with a barbell. The reps are performed in singles, catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group cueing and correcting.

3. Workout Prep

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats

Strength

Power Snatch

3 sets x 2 Power Snatches @ 75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat

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

* Rest 60-90 seconds between sets *

Workout (Time)

Red Snapper

Freedom (RX’d)

For Time:

300m Run

5 Rounds of Cindy

250m Run

4 Rounds of Cindy

200m Run

3 Rounds of Cindy

150m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

** 1 Round of Cindy is: **

5 Pullups

10 Pushups

15 Air Squats

Independence

-No change to workout

Liberty

500m Run

into

5 Rounds

5 Ring Rows

10 Bar Push Ups

10 Alternating Box Step Ups

into

500m Run

Target time: 17-19 minutes

Time cap: 22 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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