Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (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

2. Strength Prep

10 sets x 3 Power Snatch (60-70%)

* Complete 1 set on the minute for 10:00

3. Workout Prep

2 sets:

5 Wall Balls

5 Sit Ups

Strength/Accessory

Power Snatch

Every Minute (10:00)

3 Power Snatch (60-70%)

– Touch and Go reps

Workout

“I’m in love, I’m in love and I don’t care who knows it” (Time)

Freedom (RX’d)

50-40-30-20-10

Wall Balls (20/14)

Abmat Sit-ups

(KG conv: 9/6 WB)

Independence

30-25-20-15-10

Wall Balls (20/14)

Abmat Sit-ups

(KG conv: 9/6 WB)

Liberty

21-18-15-12-9

Wall Ball Thrusters (light)

Abmat Sit-ups

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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