Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s + Hip Halo Warm up

-into-

3 sets:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar – build across sets)

5 Up downs

Strength overview

Athletes will have 10-12 minutes to build up in weight on front squat to

a heavy single and find a max strict weighted chin-up. Have athletes

partner up and alternate between the two movements, completing 1 set

of front squats and then transition to 1 set of strict weighted pull-ups.

The rest will be between the two movements and the time it takes for

both partners to perform them. The goal is to reach a heavy single in 5-6

working sets.

Front Squat (Build to a heavy single (10-12 minutes))

Strict Weighted Chin up (Strict Chin Up:
– Max Weight)

Movement prep/Workout prep

3 sets: (empty bar)

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

-into-

3 sets: (building sets)

50m Run

1 Power Snatch

1 Overhead Squat

Freedom

Mclaren (AMRAP – Rounds and Reps)

12:00 min AMRAP

200m Run

3 Power Snatches (135/95)

6 Overhead Squats (135/95)
Affiliate-

12:00 min AMRAP

200m Run

4 Power Snatches (135/95)

8 Overhead Squats (135/95)

Independence

Mclaren (AMRAP – Rounds and Reps)

12:00 min AMRAP

200m Run

3 Power Snatches (115/75)

6 Overhead Squats (115/75)

Liberty

Mclaren (AMRAP – Rounds and Reps)

12:00 min AMRAP

150m Run

3 Power Clean (light)

6 Front Squats (light)

Mobility

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose