Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

1:00 Machine

10 Cossack Squats

10 Banded Pass-throughs

5 Muscle Snatch (empty bar)

5 Pause Back Squats (empty bar)

2. Strength

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)

in 12-15 minutes

3. Workout Prep

3 sets:

10 Double Unders

3 Power Snatch (build-in weight)

Strength/Accessory

Back Pause Squat

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)

in 12-15 minutes

Workout

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Freedom (RX’d)

11.1/14.1

10:00 AMRAP

30 Double Unders

15 Power Snatch (75/55)

(KG Conv: 35/25)

*Repeat from Jan 8th, 2024

Liberty

10:00 AMRAP

30 Single Unders

14 Alternating Dumbbell Snatch (light)

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 5 rounds

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Band Wrist Mobilization

1 Minute Forearm Smash

1 Minute QL 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.
Band Wrist Mobilization

Forearm Smash

QL Stretch