Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation:

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer Exercises

* 10 minutes with a PVC or Empty Barbell

2. Strength

3×1 Snatch

3×3 Snatch Grip Deadlifts

3. Workout Prep

3 sets:

3 Deadlifts (build in weight)

5 Double Dumbbell Strict Press

5 Pike Push Ups

3 Strict Handstand Push Ups

Strength

Snatch

3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 60-90 seconds between sets

Snatch Grip Deadlift

3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch

* Rest 60-90 seconds between sets

Workout

Diane Bailey (Time)

Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
This is an official Mayhem Benchmark workout, so get after it!

Liberty

21-15-9

Dumbbell Deadlift (light)

Push Ups

Target time: 5-7 minutes

Time cap: 10 minutes

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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