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

Heavy Squat Snatch (8:00)

-into-

3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

3. Workout Prep

2 sets:

4 Hang Dumbbell Snatch (build in weight)

10 Double Unders

Strength/Accessory

Squat Snatch

Heavy Squat Snatch (8:00)

Hang Muscle Snatch

3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

Workout

Courtesy of the Red White and Blue (Time)

Freedom (RX’d)

120-90-60

Double Unders

40-30-20

Alternating Hang Dumbbell Snatch (50/35)

(KG conv: 22.5/15 DB)

Independence

100-75-50

Double Unders

40-30-20

Alternating Hang Dumbbell Snatch (35/25)

(KG conv: 15/10 DB)

Liberty

100-80-40

Single Unders

30-20-10

Alternating Hang Dumbbell Snatch (light)

Target time: 8-10 minutes

Time cap: 12 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)