Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Air Bike

-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

10 sets x 3 Power Snatch (every 1:15)

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

* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

3. Workout Prep

2 sets:

10-second Air Bike (each/build in pace)

5 Synchro Wall Balls (build in weight)

Strength/Accessory

Power Snatch

10 sets x 3 Power Snatch (every 1:15)

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

* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Workout

Thunderstorm (Calories)

Freedom (RX’d)

Teams of 2

15:00 AMRAP

30 seconds on/30 seconds off

Max Calorie Air Bike

– At 16:00 –

50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)

*Repeat from Jan 25, 2022

(KG conv: 50 reps at 14/9 or 75 reps at 9/6)

Independence

Teams of 2

15 min AMRAP

30 seconds on/30 seconds off

Max Calorie Air Bike

At 16:00

50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)

(KG conv: 9/6 or 6/4)

Liberty

Teams of 2

15 min AMRAP

30 seconds on/30 seconds off

Max Calorie Air Bike

At 16:00

50 Synchro Wall Balls thrusters (light)

Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike

Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo

Wall Balls

Part 2 Score (Time)

Enter your time for part 2 here.

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Down Dog

2x 1 Min Calf Pumps

2x 10 Seated External Rotations (each side)

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

Calf Pumps

Seated External Rotations