Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s with Hip Halo Warmup

-into-

3 sets

30-second Knee Plank (elbows)

5 Snatch Push Press

5 Overhead Squats

* Start with a PVC Pipe and progress to an empty barbell

2. Strength Prep

Give athletes 10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward. Demo to athletes how to “absorb” the bar into the back rack by dipping as the bar comes back down from the overhead squat.

3. Workout Prep

1 set:

3 Pull Ups

3 GHD’s

1 Wall Walk

Strength

Workout (Time)

Times Square Ball Drop

Freedom (RX’d)

5-10-15-20-15-10-5

Pull-ups

GHD’s (Or Stick Sit Ups)

* 2 Wall Walks after each round

Independence

4-8-12-16-12-8-4

Pull Ups

GHD’s+ 6in Riser

2 Wall Walks (halfway up) after each round

Liberty

5-10-15-20-15-10-5

Ring Rows

Sit Ups

50ft bear Crawl after each round

Target time: 10-12 minutes

Time cap: 15 minutes

Snatch Push Press + Overhead Squat

1 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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