Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

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 *

2. Strength

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

3. Workout Prep

2 sets:

3 Power Snatch (build-in weight)

100m Run (build-in pace)

Strength/Accessory

3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Overhead Squat

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

* Rest as needed between sets *

Workout

Workout (2 Rounds for reps)

Honey BBQ

Freedom (RX’d)

4:00 AMRAP

10 Power Snatch (135/95)

Max distance run in the remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (135/95) in the remaining time

(KG conv: 61/43)

** Scoring: for part one, each 100m = 1 rep **

Independence

4:00 AMRAP

10 Power Snatch (115/80)

Max distance run in remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (115/80) in remaining time

(KG conv: 52/36)

Liberty

4:00 AMRAP

10 Power Cleans (light)

Max distance run in the remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

300m Run

Max Rep Cleans (light) in the remaining time

Target Scores:

Set 1:

Target Distance: 600+ meters

Minimum Distance before scaling: 400 meters

Set 2:

Target number of Reps: 20+ Reps

Minimum number of Reps before scaling: 15 Reps

Mobility

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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