Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets

5 Snatch Grip Deadlifts

4 Snatch Highpulls

3 Muscle Snatches

2 Power Snatches

3 Bodywieght Rows

3 Low Bar Muscle Up transitions

2. Workout Prep

2 sets:

3 Power Snatch (build in weight)

1 Bar Muscle Up

Workout

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Freedom (RX’d)

7:00 AMRAP

10 Power Snatch (75/55)

3 Bar Muscle Ups

(KG conv: 34/25)

Independence

7:00 AMRAP

10 Power Snatch (65/45)

6 Chest to Bar

(KG conv: 29/20)

Liberty

7:00 AMRAP

10 Dumbbell Snatch (light)

6 Jumping Pull Ups

Target number of Rounds: 8+ rounds

Minimum number of Rounds before scaling: 6 Rounds

Large Class Target number of Rounds: 8+ rounds

Large Class Minimum number of Rounds before scaling: 6 Rounds

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 2 min between rounds-

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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