Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry

-into-

6:00 AMRAP

30-second Row

3 Snatch Deadlifts (empty bar)

3 Hang Muscle Snatch (empty bar)

3 Power Snatch (empty bar)

2. Workout Prep

2 sets:

100m Row (at workout pace)

3 Power Snatch (singles- build to opening weight)

Workout

Greek Salad (Checkmark)

Freedom (RX’d)

Every 1:00 (10:00)

200/175m Row

-rest 2:00-

Every 1:00 (10:00)

6 Power Snatch (115/80)

(KG conv: 52.5/35 PS)

Independence

Every 1:00 (10:00)

175/150m Row

-rest 2:00-

Every 1:00 (10:00)

6 Power Snatch (95/65)

(KG conv: 42.5/30 PS)

Liberty

Every 1:00 (10:00)

150/125m Row

-rest 2:00-

Every 1:00 (10:00)

10 Alternating Dumbbell Snatches (light)

Target time each set:

Set 1: 38-45 seconds

Set 2: 12-15 seconds

Time cap each set:

Set 1: 50 seconds

Set 2: 20 seconds

Gymnastics

Handstand Push-ups (Checkmark)

Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option

5 sets, beginning a set every 2 minutes (E2MOM10)

Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up

Level 2: 3-5 reps: kick up + 3-second descent + kick down reset

Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)

Level 4: 3-5 reps: 3-second descent + press in a banded overhead hold (for athletes who struggle with stability/inversion) or use double dumbells in a seated strict press

Conditioning Option:

10 min EMOM:

Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU

Even Minute: 2-4 Wall Walks

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

1 Minute Forearm Smash

2x 10 Down Dog

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.
Dorsiflexion Matrix

Forearm Smash

Down Dog