Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

8:00 AMRAP

30-seconds Jump Rope

5 Inch Worms

5 Snatch Deadlifts (PVC to Empty Bar)

4 Muscle Snatch(PVC to Empty Bar)

3 High Hang Power Snatch (PVC to Empty Bar)

2 Power Snatch (PVC to Empty Bar)

2. Strength

6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (-50%).

3. Workout Prep

1 set:

10 Double Unders

4 Pull Ups

2 Deficit Push Ups

Strength/Accessory

Power Snatch

6 sets of 6 Power Snatches (every 2:00)

*Complete in singles, same weight across all sets (around 50% of 1RM).

Workout

XXXIII Olympiad (AMRAP – Rounds and Reps)

Freedom (RX’d)

10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4”/2”)

Independence

10:00 AMRAP

35 Double Unders

8 Pull Ups

8 Push Ups

Liberty

10:00 AMRAP

50 Single Unders

10 Ring Rows

10 Bar Push Ups

Target number of Rounds: 4.5 Rounds +

Minimum number of Rounds before scaling: 3 rounds

Cooldown/Mobility

Mobility (No Measure)

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

1 Min Calf Foam Rolling

2 Min Bench Stretch for Lats

2x 1 Min Pec Stretch

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