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 (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

* Focus on footwork and finishing pull

2. Strength

5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM)

3 sets: 3 Snatch Balance (80% of 1RM)

3. Workout Prep

1 set:

4 Dumbbell Box Step ups

4 V-Ups

10ft Single Dumbbell Walking Lunge

Strength/Accessory

Snatch + Overhead Squat

5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)

* Complete a set every 1:30 *

Snatch Balance

3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)

– Rest as needed between sets –

Workout

Workout (AMRAP – Rounds and Reps)

The Goonies

Freedom (RX’d)

15:00 AMRAP

10 Single Dumbbell Box Step Ups (50/35) (20)

20 V-Ups

50ft Single Dumbbell Walking Lunge (50/35)

(KG conv: 22.5/15 DB)

Independence

15:00 AMRAP

10 Single Dumbbell Box Step Ups (35/25) (20)

20 V-Ups

50ft Single Dumbbell Walking Lunge (35/25)

(KG conv: 15/10 DB)

Liberty

15:00 AMRAP

10 Single Dumbbell Box Step Ups (light) (20/16)

20 Sit Ups

50ft Lunge

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4 Rounds

Mobility (No Measure)

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()