Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10-15 Minutes
1 Minute Row (start easy and build intensity each round)
5 lateral box step ups (each side)
10 push ups
10 kettle bell goblet squats (light/moderate)
5 single arm kettle bell press (each side) (light/moderate)
4. Workout Prep (after the strict handstand push ups)
1 Set: (at workout pace)
6 Wall Balls (at workout weight)
6 Row Calories
OG class
Metcon (2 Rounds for time)
2 Sets (1 Set every 10:00)
27-21-15-9
Wall Balls (20/14)
Row Calories
OG compete
Metcon (2 Rounds for time)
2 Sets (1 Set every 10:00)
27-21-15-9
Wall Balls (30/20)
Row Calories
strategy
TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
Stimulus for today’s workout is high intensity while maintaining consistent times for both sets. Set the tone early on workout 1 and try to push the pace for workout 2.
WORKOUT STRATEGY & FLOW
Row: Get the wheels turning quickly off the start. Pace should be 75-80%+ and fighting to hold on. Make sure to finish your pull and breathe through every stroke. Look to wind the rower down and on the last 3-5 calories to get breathing under control and prepare for the wall balls.
Wall Balls: Weight will be heavier than normal and the increased difficulty is okay. Don’t use this as an excuse for smaller sets/less reps. Our goal is unbroken or a maximum of 2 sets so be ready to fight through the pain and keep moving. Remember to roll the shoulders out with every throw pop out of the squat with explosive hips to launch the ball up.
Go harder than you normally would on the movements and use the transition from station to station as the rest.
Weightlifting
Drop Snatch + Sots Press
How to approach the percentages each day
How to approach the lifts
Speed under the bar, Keep a vertical torso.
This is skill work, so don’t worry about loading and just work speed and perfection!
Example Sets
Set 1:
3 Drop Snatch + 3 Sots Press @75
-rest 60-90 seconds-
Set 2:
3 Drop Snatch + 3 Sots Press @85
-rest 60-90 seconds-
Set 3:
3 Drop Snatch + 3 Sots Press @95
Power Snatch + Snatch Balance + Snatch: (6×3)
– 2 sets @ 70% 1 RM Snatch
– 2 sets @ 73% 1 RM Snatch
– 2 sets @ 75% 1RM Snatch
* Rest 2 minutes between sets
Power Clean + Push Jerk + Power Clean + Push Jerk: (- 3x (3+1+3+1))
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
This will be cycled. Each set, you’ll perform 3 power cleans, 1 push jerk, 3 power cleans, 1 push jerk.
Move up in weight each set.
Example Sets
Set 1:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 155# (all touch’n go)
-rest 60-90 seconds-
Set 2:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 185# (all touch’n go)
-rest 60-90 seconds-
Set 3:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 205# (all touch’n go)
-rest 60-90 seconds-
Based off of a 300# Clean and Jerk 1RM
Deficit Snatch Deadlifts (3×4@105%)
Session 2 (compete)
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
Use the first 5 minutes of the Ski as the rest of your warm up
Metcon (No Measure)
Ski Erg
3min at easy “”warm-up”” pace
7x (2min recovery on 1 damper, 3min on 3 damper)
3min at easy “”cool down”” pace
Duration: 40min
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