Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Jump Rope

5 Dynamic Squat Stretches

3 Muscle Snatch (empty bar)

3 Hang Power Snatch (empty bar)

3 Overhead Squats (empty bar)

5 Kip Swings

2. Strength

Every 2:00 (6 sets)

3 Power Snatches + 3 Overhead Squats (moderate-heavy)

-Complete Unbroken-

3. Workout Prep

2 sets:

10 Double Unders

3 Overhead Squats (build in weight)

1 Bar Muscle Up

Strength/Accessory

Power Snatch + Overhead Squat

Every 2:00 (6 sets)

3 Power Snatches + 3 Overhead Squats (moderate-heavy)

-Complete Unbroken-

Workout

Tarzan (5 Rounds for time)

Freedom (RX’d)

5 Sets:

48 Double Unders

12 Overhead Squats (95/65)

4 Bar Muscle Ups (Or 8 Chest to Bar)

-rest 1:1 b/t sets-

(KG conv: 42.5/30 OHS)

Independence

5 Sets:

35 Double Unders

10 Overhead Squats (75/55)

3 Bar Muscle Ups (Or 6 Chest to Bar)

-rest 1:1 between sets-

(KG conv: 35/25 OHS)

Liberty

5 Sets:

40 Single Unders

10 Dumbbell Front Squats (light)

5 Jumping Pull Ups

-rest 1:1 between sets-

Target time each set: 1:10 – 1:25

Time cap each set: 1:30

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Ring Lat Stretch

2x 10 Seated External Rotations (each side)

1 Minute Band Wrist Mobilization

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.
Ring Lat Stretch

Seated External Rotations

Band Wrist Mobilization