Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

30-second Bike

10 Banded Pass Throughs

3 Shoulder Press (empty bar)

3 Push Press (empty bar)

3 Push Jerks (empty bar)

3 Muscle Snatch

2. Strength

Build up to a Heavy Push Jerk

12-15 minutes

3. Workout Prep

3 sets:

2 Box Jumps (build in weight)

100m Bike Erg

2 Power Snatch (Single, build in weight)

Strength/Accessory

Push Jerk

Build up to a Heavy Push Jerk

12-15 minutes

Workout

“The best attitude is gratitude” (3 Rounds for reps)

Freedom (RX’d)

3 sets:

4:00 AMRAP

3 Box Jumps (30/24)

200m Bike Erg (6/5 Calorie Air Bike)

1 Power Snatch (135/95)

-rest 2:00 between sets-

(KG conv: 60/42.5 PS)

At the start of each new AMRAP, start at the top with 3 Box Jumps.

For scoring, every 50m on the Bike Erg = 1 rep.

Independence

3 sets:

4:00 AMRAP

3 Box Jumps (24/20)

200m Bike Erg (6/5 Calorie Air Bike)

1 Power Snatch (115/80)

-rest 2:00 between sets-

(KG conv: 52.5/35 PS)

Liberty

3 sets:

4:00 AMRAP

3 Box Jumps (20/16)

200m Bike Erg (6/5 Calorie Air Bike)

4 Dumbbell Snatch (light)

-rest 2:00 between sets-

Target number of Rounds each set: 4+

Minimum number of Rounds before scaling: 2.5+

Cooldown/Mobility

Mobility (No Measure)

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

2x 1 Minute Calf Pumps

20 Shoo the Cat

1 Minute Band Wrist Mobilization

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.
Calf Pumps

Shoo the Cat

Band Wrist Mobilization