Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Jump Rope

-into-

5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-empty bar)

4 Hang Muscle Snatch (PVC-empty bar)

3 Hang Power Snatch (PVC-empty bar)

2 Power Snatch (PVC-empty bar)

2. Strength

7 sets of 5 Power Snatch (every 1:45)

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

3. Workout Prep

2 sets:

50m Run

2 Burpee Pull ups

Strength Accessory

Power Snatch

7 sets of 5 Power Snatch (every 1:45)

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Workout

Dickies Arena (Time)

Freedom (RX’d)

5 Rounds

200m Run

10 Burpee Pull Ups

Independence

5 Rounds

200m Run

8 Burpee Pull Ups

Liberty

5 Rounds

200m Run

8 Up Downs + Jumping Pull Up

Target time: 10-12 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Down Dog

1 Min Ring Lat Stretch

2x 10 Open Book

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Down Dog

Ring Lat Stretch

Open Book

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