Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (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, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

Set 1: 10 Muscle Snatch + 5 Snatch Balance

Set 1: 8 Muscle Snatch + 4 Snatch Balance

Set 1: 6 Muscle Snatch + 3 Snatch Balance

Set 1: 4 Muscle Snatch + 2 Snatch Balance

Set 1: 2 Muscle Snatch + 1 Snatch Balance

*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets

3. Workout Prep

2 sets:

5 Wall Balls (build in weight)

Strength/Accessory

Muscle Snatch + Snatch Balance

Set 1: 10 Muscle Snatch + 5 Snatch Balance

Set 1: 8 Muscle Snatch + 4 Snatch Balance

Set 1: 6 Muscle Snatch + 3 Snatch Balance

Set 1: 4 Muscle Snatch + 2 Snatch Balance

Set 1: 2 Muscle Snatch + 1 Snatch Balance

*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets

Workout

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Freedom (RX’d)

“Karen”

150 Wall Balls (20/14)

(KG conv: 9/6 WB)

Liberty

75 Wall Balls (light)

Target time: 6-8 minutes

Time cap: 12 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute QL Stretch

1 Minute Cat Cow

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.
QL Stretch

Cat Cow