Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer Exercises

* 10 minutes with a PVC or Empty Barbell

2. Strength

3×1 Power Snatch

3×3 Overhead Squat

3. Workout Prep

2 sets:

5 Wall Balls

3 Power Cleans (Build in weight)

Strength

Power Snatch

3 sets of 1 Power Snatch @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat

3 sets of 3 Overhead Squats @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Workout

Workout (Time)

Jaguar

Freedom (RX’d)

For time:

60 Wall Balls (20/14)

30 Power Cleans (135/95)

60 Wall Balls (20/14)

(KG conv: WB 9/6, PC 61/43)

Independence

60 Wall Balls (14/10)

30 Power Cleans (115/80)

60 Wall Balls (14/10)

(KG conv: WB 6/4, PC 52/36)

Liberty

40 Wall Balls Thrusters (light)

20 Dumbbell Power Cleans (light)

40 Wall Balls (light)

Target time: 6:30-8 minutes

Time cap: 10 minutes

Skills and Drills

Rope Climb Week 2 Day 1 (Checkmark)

All Levels:

Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.

Alternate Option:

5 sets:

1 hanging knee raise for max time (time ends when knees fall)

10 dumbbell bicep curls

– rest 1 minute between sets –

(Sub plank or plank on knees if needed)

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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