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 (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

Focus on footwork and finishing pull

2. Strength

5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)

* Complete a set every 1:30 *

-into-

3 sets: 2 Overhead Squats (@80% of 1RM Snatch)

* Rest as needed between sets *

3. Workout Prep

3 sets:

5/4 Calorie Row

3 Sandbag Squats (build in weight)

Strength/Accessory

3-Position Power Snatch

High Hang Power Snatch + Hang Power Snatch + Power Snatch
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)

* Complete a set every 1:30 *

Overhead Squat

3 sets of 2 Overhead Squats (@80% of 1RM Snatch)

* Rest as needed between sets *

Workout

Workout (Time)

Affiliate Version of “Ski-Bag”

Freedom (RX’d)

30/24 Calorie Ski or Row

30 Sandbag Squats (100/70)

20/16 Calorie Ski or Row

20 Sandbag Squats (100/70)

** Sub (155/105) Back Squats as needed **

(KG conv: 45/32.5 Sandbag, 70/48 Back Squat)

Independence

24/20 Calorie Ski or Row

30 Sandbag Squats (70/50)

16/12 Calorie Ski or Row

20 Sandbag Squats (70/50)

** Sub (105/75) Back Squats as needed **

(KG conv: 32.5/22.5 Sandbag, 48/34 Back Squat)

Liberty

20/16 Calorie Ski or Row

30 Dumbbell Front Squats (light)

10/8 Calorie Ski or Row

20 Dumbbell Front Squats (light)

Target time: 5:30 – 6:30

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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