Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-into-
Burgener Warm-Up (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 (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Power Snatch (build in weight)
Workout
Metcon (5 Rounds for time)
“Green Eggs and Ham”
Freedom (RX’d)
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)
6 Power Snatch (135/95)
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)
(KG Barbell: 61/43)
Independence
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
6 Power Snatch (115/80)
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
(KG Barbell: 52/36)
Liberty
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
10 Alternating Dumbbell Snatch (light)
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
Target time each set: 1:40-2:00
Time cap each set: 2:30 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Accessory
Warm-up (No Measure)
Mayhem Ready: Add Pause For Better Feel
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