Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s + Hip Halo warm-up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

Strength overview

Athletes will spend 10-12 minutes building to a heavy single on Snatch

with a barbell. Rep is performed as a squat but can be adjusted to a

power snatch. Athletes can continue to build as long as sound form can

be demonstrated during attempts. The goal should be to reach a 1RM in

6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

Snatch (1RM Squat Snatch
10-12 minutes
* rest as needed between lifts *)

-Try to reach a 1RM in 6-8 working sets

-Set up is vital, focusing on good quality reps that mirror each other.

-Athletes should aim for consistency in their landing position with proper

footwork. Emphasize getting under the bar instead of catching it above

parallel and riding it down into the squat.

-If athletes are new or have missed classes, instruct them to use a

lightweight that feels and looks good or change to power clean.

-Record your heaviest rep

Movement prep/Workout prep

2 sets:

100m Row

10 Air Squats

Freedom

the Sandlot (Time)

For time:

1000/850m Row

100 Air Squats

1000/850m Row
no change to affiliate

Independence

The Sandlot (Time)

For time:

850/700m Row

75 Air Squats

850/700m Row

Liberty

The Sandlot (Time)

FT:

500/425m Row

50 Air Squats

500/425m Row

large class option

Metcon (Time)

Teams of 2

For time:

2000/1750m Row (shared)

100 Synchro Air Squats

2000/1750m Row (shared)

Mobility

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

1 min Couch Stretch (each side)

1 min Seal Pose