Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

15 PVC Passthroughs

15 Banded Air Squats

5 Step Back Lunges (each leg)

2. Workout Prep

3 sets:

4 Power Snatch (build in weight)

10’ Overhead Walking Lunge (build in weight)

Workout

Metcon (Time)

“Pumpkin Pie”

Freedom (RX’d)

50 Power Snatches (95/65)

100’ Overhead Walking Lunge (95/65)

(KG Conv: 43/29)

Independence

50 Power Snatches (75/55)

100’ Overhead Walking Lunge (75/55)

(KG Conv: 43/29, 34/25)

Liberty

50 Dumbbell Snatches (light)

100’ Dumbbell Walking Lunge (light)

Target time: 5-7 minutes

Time cap: 10 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Transitionswith band

– 10-12 minutes practice-

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

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