Open Gym Strength and Conditioning – CrossFit
Warm Up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Lanai (Time)
For Time
Teams of 2
42-30-18
Syn. DBSnatches (70/50)
Calorie Echo Bike
Clean Pull + Power Clean + Clean High Pull + Clean+ Push Jerk + Split Jerk 6-6-6-5-5 (Weight)
*Do a set every 2 minutes.
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
*Preferably not cycled. Reset between clean pulls & cleans.
**As the weight gets heavier, you will eliminate the power clean.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Power Clean + Clean High Pull + Clean + Push Jerk + Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
-rest as needed-
Set 2:
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
-rest as needed-
Set 3:
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
-rest as needed-
Set 4:
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
-rest as needed-
Set 5:
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
Snatch Pull + Snatch + Snatch High Pull + Snatch 5×4 (Weight)
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Snatch High Pull + Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE
-rest as needed-
Set 3:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
-rest as needed-
Set 4:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
-rest as needed-
Set 5:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Add Comment