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

Every 2:00 (6 sets)

2 Power Snatches + 2 Overhead Squats (moderate-heavy)

-Complete Unbroken-

3. Workout Prep

3 sets

3 Chest to Bar

2 Burpee Over Bar

2 Squat Snatch (build in weight)

Strength/Accessory

Power Snatch + Overhead Squat

Every 2:00 (6 sets)

2 Power Snatches + 2 Overhead Squats (moderate-heavy)

-Complete Unbroken-

Workout

Wallaroo (AMRAP – Rounds and Reps)

Freedom (RX’d)

11:00 AMRAP

9 Chest to Bar Pull Ups

7 Burpees over Bar

5 Squat Snatch (115/85)

(KG conv: 52.5/37.5)

Independence

11:00 AMRAP

9 Pull Ups

7 Burpees over Bar

5 Squat Snatch (95/65)

(KG conv: 42.5/30)

Liberty

11:00 AMRAP

9 Ring Rows

7 Up Downs

6 Dumbbell Snatch

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Reverse Leg Raises (each side)

1-2 Minute Couch Stretch (each leg)

2x 1 Minute Ring Bicep 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.
Quad Foam Rolling

Couch Stretch

Ring Bicep Stretch