Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-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. Strength Prep
Athletes will be performing ascending reps of squat snatch beginning at 65% and increasing across 10 total reps as the athlete’s choice of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.
3. Workout Prep
1 set:
20-second Row (workout pace)
5 Power Snatch
Strength
Squat Snatch (10×1 start at 65% and build to no higher than 90%)
Complete 1 set every 1:15
Workout
Metcon (Time)
“Golden Retriever”
Freedom (RX’d)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
Target time: 9-11 minutes
Time cap: 14 minutes
Metcon (Time)
“Golden Retriever”
Independence
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
Target time: 9-11 minutes
Time cap: 14 minutes
Metcon (Time)
“Golden Retriever”
Liberty
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
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