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

Build up to a Heavy Snatch

10-12 minutes

3. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

1 Bar Muscle Up

5 Wall Balls (build in weight)

Strength/Accessory

Snatch

Build up to a Heavy Snatch

10-12 minutes

Workout

Catching Fire (5 Rounds for reps)

Freedom (RX’d)

5 sets (Every 2:30)

15/12 Calorie Air Bike

5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)

Max Wall Balls (20/14) in Remaining Time

(KG conv: 9/6 WB)

Independence

5 sets (Every 2:30)

12/10 Calorie Air Bike

3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)

Max Wall Balls (20/14) in Remaining Time

(KG conv: 9/6 WB)

Liberty

5 sets (Every 2:30)

10/8 Calorie Air Bike

10 Jumping Pull Ups

Max Wall Ball Thrusters (light) in the remaining time

Target number of reps: 100+

Minimum number of reps before scaling: 70 Reps

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Couch Stretch

2x 1 Min Ring Bicep Stretch

2×8 Bretzel

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