Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

5 Snatch Deadlifts (empty bar)

5 High Hang Muscle Snatch (empty bar)

5 Power Snatches (empty bar)

100m Jog

5 Cat/Cows

2. Workout Prep

2 sets:

3 Power Snatch (build-in weight)

50m Run (build-in pace)

Workout

Donut Holes (5 Rounds for time)

Freedom (RX’d)

5 sets

8 Power Snatch (95/65)

200m Run

8 Power Snatch (95/65)

-rest 1:1 between sets-

(KG conv: 42.5/30 PS)

Independence

5 sets

8 Power Snatch (75/55)

200m Run

8 Power Snatch (75/55)

-rest 1:1 between sets-

(KG conv: 35/25 PS)

Liberty

5 sets

10 Dumbbell Power Snatch (light)

100m Run

10 Dumbbell Power Snatch (light)

-rest 1:1 between sets-

Target time each set: 1:30-2:00

Time cap each set: 2:30

Strength Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7

-Rest 2 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Cat Cow

2×8 Bretzel

1 Min Foot Smash

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