Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Row

-into-

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. Workout Prep

2 sets:

100m Row (build in pace)

2 Squat Snatch (build in weight)

Workout

Bacon and Eggs (8 Rounds for time)

Freedom (RX’d)

8 sets:

250/200m Row

5 Squat Snatch (135/95)

-rest 1:1 between sets-

(KG conv: 60/42.5)

Independence

8 sets:

200/175m Row

5 Squat Snatch (115/80)

-rest 1:1 between sets-

(KG conv: 52.5/35)

Liberty

8 sets:

175/150m Row

8 Dumbbell Snatch (light)

-rest 1:1 between sets-

Target time each set: 1:15 – 1:30

Time cap each set: 1:45

Cooldown/Mobility

Mobility (No Measure)

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

20x Shoo the Cat

1 Minute Cat Cow

10x 5 Second Cobra

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.
Shoo the Cat

Cat Cow

Cobra