Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

3 sets (PVC to Empty Bar)

5 Snatch Grip Deadlift

5 High Hang Snatch

5 Muscle Snatch

5 Power Snatch

5 Shoulder Press

5 Banded Lat Pull Downs

2. Strength

5 sets

5 Shoulder Press (65%)

5 bent over-barbell rows after each set

-rest 2 minutes between sets-

3. Workout Prep

2 sets:

2 Power Snatch (Build in weight)

2 Burpee Over Bar

Strength/Accessory

Shoulder Press

5 sets

5 Shoulder Press (65%)

5 bent over-barbell rows after each set

-rest 2 minutes between sets-

Workout

Continental Congress (Time)

Freedom (RX’d)

1-2-3-4-5-6-7-8-9-10

Power Snatch (115/80)

Burpee over Bar

(KG conv: 52.5/35 PS)

Independence

1-2-3-4-5-6-7-8-9-10

Power Snatch (95/65)

Burpee over Bar

(KG conv: 42.5/30 PS)

Liberty

2-4-6-8-10-12-14-16-18-20

Alternating Dumbbell Snatch (light)

1-2-3-4-5-6-7-8-9-10

Up Downs

Target time: 8-10 minutes

Time cap: 13 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2 Min Bench Stretch for Lats

1 Min Ring Lat Stretch

1 Min Couch Stretch

()