Open Gym Strength and Conditioning – CrossFit

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. Workout Prep

3 sets:

10 Double Unders

2 Squat Snatch (build-in weight)

2x25ft Shuttle Run

4 GHD’s

Workout (Checkmark)

Ursula

Freedom (RX’d)

Every Minute (20:00)

Minute 1 – 50 Double Unders

Minute 2 – 3 Squat Snatch (135/95)

Minute 3 – 8x25ft Shuttle Run

Minute 4 – 15 GHD’s (Or Stick Sit Ups)

(KG conv: 61/43 Snatch, 8x8m Run)

Independence

Every Minute (20:00)

Minute 1 – 35 Double Unders

Minute 2 – 3 Squat Snatch (115/80)

Minute 3 – 6x25ft Shuttle Run

Minute 4 – 12 GHD’s + 6in Riser (Or Stick Sit Ups)

(KG conv: 52/36 Snatch, 6x8m Run)

Liberty

Every Minute (20:00)

Minute 1 – 50 Single Unders

Minute 2 – 6 Alternating Dumbbell Snatch (light)

Minute 3 – 6x25ft Shuttle Run

Minute 4 – 15 Sit Ups

(KG conv: 6x8m Run)

Target time each minute: Sub 30 seconds

Time cap each minute: 45 seconds

Skills and Drills (Checkmark)

Accumulate 3:00 (total):

-Dead Hang from Pull-Up Bar (Pronated grip)

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)