Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

20 Plate Toe Touches

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

2. Strength Prep

Hang Squat Snatch:

– Establish a 3 RM for the day (10-12 minutes)

-into-

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

3. Workout Prep

2 sets:

15-seconds Burpees (build in pace)

5 Wall Balls (build in weight)

Strength/Accessory

Hang Squat Snatch

Hang Squat Snatch 1×3

– Establish a 3 RM for the day.

Snatch Grip Deadlift

Snatch Grip Deadlift 3×3

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

Workout

Workout (AMRAP – Reps)

“Chopped”

Freedom (RX’d)

10 Rounds

30 seconds Max Rep Burpees

-Rest 30 seconds-

30 seconds Max Rep Wall Balls (20/14)

-Rest 30 seconds-

(KG conv: 9/6 WB)

* SCORE = Total Burpees + Total Wall Balls

Independence

10 Rounds

30 seconds Max Rep Burpees

-Rest 30 seconds-

30 seconds Max Rep Wall Balls (14/10)

-Rest 30 seconds-

(KG conv: 6/4 WB)

Liberty

10 Rounds

30 seconds Max Rep Up Down

-Rest 30 seconds-

30 seconds Max Rep Wall Ball Thrusters ( light)

-Rest 30 seconds-

Target number of reps: 230+

Burpees: 8+ Reps (80+ Reps)

Wall Balls: 15+ Reps (150+ Reps)

Minimum number of reps before scaling: 160

Burpees: 6 Reps (60 Reps)

Wall Balls: 10 Reps (100 Reps)

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()