Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Run

1:00 Jump Rope

-into-

8:00 AMRAP

1x50ft Shuttle Run

5 Overhead Squats

5 Power Snatches

3 Squat Snatches (building in weight)

2. Workout Prep

3 sets:

50m Run

2 Squat Snatch (build in weight)

Workout

Workout (2 Rounds for time)

“That’s why her hair is so big. It’s full of secrets.”

Freedom (RX’d)

For Time:

200m Run

10 Squat Snatch (95/65)

300m Run

6 Squat Snatch (135/95)

400m Run

2 Squat Snatch (155/105)

-Rest 3:00-

2 Squat Snatch (155/105)

400m Run

6 Squat Snatch (135/95)

300m Run

10 Squat Snatch (95/65)

200m Run

(KG conv: weight A 43/29, weight B 61/43, weight C 70/48)

Independence

For Time:

200m Run

10 Squat Snatch (75/55)

300m Run

6 Squat Snatch (115/80)

400m Run

2 Squat Snatch (135/95)

-Rest 3:00-

2 Squat Snatch (135/95)

400m Run

6 Squat Snatch (115/80)

300m Run

10 Squat Snatch (75/55)

200m Run

(KG conv: weight A 34/25, weight B 52/36, weight C 61/43)

Liberty

For Time:

100m Run

10 Dumbbell Snatch (light)

200m Run

8 Dumbbell Snatch (light-moderate)

300m Run

6 Dumbbell Snatch (moderate)

-Rest 3:00-

6 Dumbbell Snatch (moderate)

300m Run

8 Dumbbell Snatch (light-moderate)

200m Run

10 Dumbbell Snatch (light)

100m Run

Target time each set: 5:30-6:30

Time cap each set: 8 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 3 minutes b/t rounds

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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