Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pass Throughs

10 Dynamic Squat Stretch

-into-

8:00 AMRAP

10 Cossack Squats

5 Hang Power Snatches empty bar

10 Box Step Ups

5 Back Squat (Build in weight)

10 Deadbugs

2. Strength

6 sets x 4 Back Squats (75%)

-Complete a set every 1:45-

3. Workout Prep

3 sets:

3 Hang Power Snatch (build in weight)

2 Box Jumps (build in height)

Strength Accessory

Back Squat

6 sets x 4 Back Squats (75%)

-Complete a set every 1:45-

Workout

Mowgli the Man Cub (2 Rounds for time)

Freedom (RX’d)

3 Rounds

21 Hang Power Snatch (75/55)

7 Box Jumps (30/24)

-at 10:00-

3 Rounds

21 Box Jumps (24/20)

7 Hang Power Snatch (115/85)

(KG conv: 35/25 PS1, 52.5/37.5 PS2)

Independence

3 Rounds

21 Hang Power Snatch (65/45)

7 Box Jumps (24/20)

-at 10:00-

3 Rounds

21 Box Jumps (20/16)

7 Hang Power Snatch (95/65)

(KG conv: 30/20 PS1, 42.5/30 PS2)

Liberty

3 Rounds

20 Hang Dumbbell Snatch (light)

10 Box Step Ups (24/20)

-at 10:00-

3 Rounds

20 Box Step Ups (20/16)

10 Hang Dumbbell Snatch (light)

Target time each set: 5-7 minutes

Time cap each set: 8 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash

1 Minute Forearm Smash

20 Scorpion Kicks (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.
Posterior Shoulder Smash

Forearm Smash

Scorpion Kicks