Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

6 sets x 3 Squat Snatch (Singles, build-in weight)

-Complete a set every 2:00-

3. Workout Prep

2 sets:

5 Wall Balls

2 Burpee Box Jump Over

Strength Accessory

Snatch

6 sets x 3 Squat Snatch (Singles, build-in weight)

-Complete a set every 2:00-

Workout

This is Halloween (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP

10-20-30-40-50…

Wall Balls (20/14)

5-10-15-20-25

Burpee Box Jump Overs (24/20)

(KG conv: 9/6 WB)

Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Independence

15:00 AMRAP

10-20-30-40-50…

Wall Balls (14/10)

5-10-15-20-25

Burpee Box Jump Overs (20/16)

(KG conv: 6/4 WB)

Liberty

15:00 AMRAP

5-10-15-20-25

Wall Ball Thrusters (light)

Up Down + Box Step Up (20/16)

Target number of Rounds: Into the round of 50 Wall Balls

Minimum number of Rounds: Round of 40 Wall Balls

Cooldown/Mobility

Mobility (No Measure)

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

2x 30 Pigeon Stretch Drops

2x 10 Foam Roll Up Wall

1 Minute Foot Smash

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.
Pigeon Stretch Drops

Foam Roll Up Wall

Foot Smash