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

5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)

Set 1: 5 Hang Power Snatch + 5 Overhead Squat

Set 2: 4 Hang Power Snatch + 4 Overhead Squat

Set 3: 3 Hang Power Snatch + 3 Overhead Squat

Set 4: 2 Hang Power Snatch + 2 Overhead Squat

Set 5: 1 Hang Power Snatch + 1 Overhead Squat

*Complete each complex unbroken

3. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

3 Toes to Bar

Strength/Accessory

Hang Power Snatch + Overhead Squat

5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)

Set 1: 5 Hang Power Snatch + 5 Overhead Squat

Set 2: 4 Hang Power Snatch + 4 Overhead Squat

Set 3: 3 Hang Power Snatch + 3 Overhead Squat

Set 4: 2 Hang Power Snatch + 2 Overhead Squat

Set 5: 1 Hang Power Snatch + 1 Overhead Squat

*Complete each complex unbroken

Workout

Maple Pecan Latte (Time)

Freedom (RX’d)

For Time:

4-8-12-16-20-24

Calorie Air Bike

Toes to Bar

-Women’s Calories: 3-6-9-12-15-18

Independence

For Time:

3-6-9-12-15-18

Calorie Air Bike

Toes to Bar

-Women’s Calories: 2-4-6-8-12-15

Liberty

For Time:

2-4-6-8-10-12

Calorie Air Bike

Hanging Knee Raises

Target time: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute QL Stretch

2x 10 Reverse Leg Raises (each side)

1 Minute Ring Lat Stretch

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.
QL Stretch

Reverse Leg Raises

Ring Lat Stretch