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

10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

3. Workout Prep

2 sets:

4 Box Jump Overs (build in height)

5/4 Calorie Row (build in pace)

2 Burpee Box Get Overs (build in height)

Strength/Accessory

Snatch

10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

Workout

Workout (2 Rounds for time)

Affiliate Version of “Intervals”

Freedom (RX’d)

2 sets:

21 Box Jump Overs (24/20)

15/12 Calorie Row

9 Burpee Box Get Overs (30/24)

21 Box Jump Overs (24/20)

15/12 Calorie Row

9 Burpee Box Get Overs (30/24)

-rest until 10:00, perform second set reversed-

Independence

2 sets:

21 Box Jump Overs (20/16)

12/10 Calorie Row

9 Burpee Box Get Overs (24/20)

21 Box Jump Overs (20/16)

12/10 Calorie Row

9 Burpee Box Get Overs (24/20)

-rest until 10:00, performe second set reversed-

Liberty

2 sets:

21 Box Step Ups (20/16)

10/8 Calorie Row

9 Up Down Box Step ups (24/20)

21 Box Step Ups (20/16)

10/8 Calorie Row

9 Up Down Box Step ups (24/20)

-rest until 10:00, performe second set reversed-

Target time each set: 5-7 minutes

Time cap each set: 8 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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