Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Jump Rope

-into-

5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-empty bar)

4 Hang Muscle Snatch (PVC-empty bar)

3 Hang power Snatch (PVC-empty bar)

2 Power Snatch (PVC-empty bar)

2. Strength

8 sets x 4 Power Snatch (every 1:30)

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.

3. Workout Prep

2 sets:

3 Hang Power Cleans (build in weight)

3 Toes to Bar

10 Double Unders

Strength/Accessory

Power Snatch

8 sets x 4 Power Snatch (every 1:30)

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.

Workout

Formula 1 (AMRAP – Rounds and Reps)

Freedom (RX’d)

12:00 AMRAP

7 Hang Power Cleans (95/65)

7 Toes to Bar

21 Double Unders

(KG conv: 42.5/30)

Independence

12:00 AMRAP

7 Hang Power Cleans (75/55)

5 Toes to Bar

15 Double Unders

(KG conv: 35/25)

Liberty

12:00 AMRAP

7 Hang Dumbbell Power Cleans (light)

7 Hanging Knee Raises

21 Single Unders

Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 Rounds

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Barbell Forearm Stretch

45 Seconds Supine Twists

1 Min Calf Foam Rolling

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Barbell Forearm Stretch

Supine Twists

Calf Foam Rolling

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