Open Gym Strength and Conditioning – CrossFit

Warm Up

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, 2-3 times through

* Focus on footwork and finishing the pull

Movement prep/Workout prep

1 set:

5 Air Squats

5 Power Snatch

Freedom

bumblebee (Time)

For Time

100 Power Snatch (75/55)

*Every minute, including 0:00, complete 15 Air Squats
affiliate compete-

For Time

100 Power Snatch (95/65)

Every minute, including 0:00, complete 15 Air Squats

Independence

Bumblebee (Time)

For Time

100 Power Snatch (65/45)

Every minute, including 0:00, complete 12 Air Squats

Liberty

Bumblebee (Time)

For Time

100 Dumbbell Snatch (light)

*Every minute, including 0:00, complete 10 Air Squats

Accessory

Bottom-Up Single Arm Standing KB Press

4 sets: 10 reps (each side)- RPE 8

Focus: While standing, hold a kettlebell by the handle with the bottom

side facing the ceiling. This movement requires a very large amount of

stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s

tendency to flip and potentially turn towards the face/head. DO NOT

USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should

be engaged through out and athlete should avoid leaning towards or

away from weighted side.

Leaning Lateral Raise

4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Focus: Athlete will stand next to a rig upright with feet in line with each

other, heel to toe. The athlete will hold on to the rig and lean away,

placing the body in a 45-60 degree angle from the floor. The free arm

will hold a light dumbbell and lift the dumbbell laterally to shoulder

height and then return down, stopping just before tension is released.

This movement is not meant to be performed with heavy weight or

momentum so be sure to keep movements controlled and steady.