Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

10:00 AMRAP

2x50ft Shuttle Run

5 Inchworms

5 Snatch Grip Deadlift (empty bar)

4 Hang Muscle Snatch (empty bar)

3 Power Snatch (empty bar)

2. Workout Prep

3 sets:

1x50ft Shuttle Run (build in pace)

2 Power Snatch (build in weight)

Workout

Steamboat Springs (AMRAP – Rounds and Reps)

Freedom (RX’d)

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Power Snatch (135/95)

50ft Shuttle Run

(KG conv: 60/42.5)

Independence

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Power Snatch (115/80)

50ft Shuttle Run

(KG conv: 52.5/35)

Liberty

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Kettlebell Swings (light)

50ft Shuttle Run

Target Round: Round of 9

Minimum Round before scaling: Round of 7

Strength/Accessory

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

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 Quadruped Forearm 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.
Dorsiflexion Matrix

Quadruped Forearm Stretch