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
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
-then-
2-3 sets
5 single arm overhead dumbbell squats (light) (each side)
5 slamballs (light)
5 strict pull ups
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
4 overhead squats (at workout weight)
1 Legless Rope Climbs
2 Sandbag Cleans (at workout weight)
1 Pegboards (OR 2 Rope climbs)
5. Optional Barbell Prep – (perform after the “Wallace & Gromit”)
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
C) Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
OG class
Metcon (AMRAP – Reps)
Partner workout:
25 Minute AMRAP
80 overhead squats (75/55)
16 Sit-to-Stand Rope Climb (OR 40 Banded Strict Pull-Ups)
30 Sandbag Cleans (100/70) (OR 30 Power Cleans 135/95)
10 Strict Pull-Up (OR 20 Banded Strict Pull-Up)
Max Calorie Assault Bike
*partner must perform 25 double unders (OR 50 Single Under) to switch in
OG compete
Metcon (AMRAP – Reps)
Partner workout:
25 Minute AMRAP
100 overhead squats (95/65)
20 Legless Rope Climbs
50 Sandbag Cleans (150/100)
10 Pegboards (OR 20 Rope Climbs)
Max Calorie Assault Bike
*partner must perform 30 heavy double unders (OR 50 regular double unders) to switch in
Metcon (AMRAP – Reps)
Partner workout:
25 Minute AMRAP
100 overhead squats (95/65)
50 Bar Muscle Ups
50 Power Cleans (185/125)
20 Rope Climbs
Max Calorie Assault Bike
*partner must perform 50 regular double unders to switch in
strategy
TARGET SCORE
Double unders are not scored
Target Reps: 270+ (50+ calories on the bike)
Minimum Reps before scaling: 201 reps (1 Rope Climb)
STIMULUS and GOALS
Stimulus: Whenever there is a partner workout, communication needs to be on point. Before the workout begins, establish each other’s strengths and weaknesses so both can maintain a High Intensity with a 1:1 work to rest ratio on the movements.
Both partners will have a pretty good rest since it takes some time to hit the double unders and reps before switching. Be ready to push when it’s your turn to go and don’t be afraid to ask for help.
WORKOUT STRATEGY & FLOW
Overhead Squats: Weight needs to be set where both athletes can hit 10-15+ reps consistently. This is the start of the workout so this shouldn’t be the spot where we are already getting knocked back. Move steady and hit big sets.
Rope Climbs: This is where partners need to be smart about when to switch in. Partners should look to hit 2+ climbs before the next partner tags in. Avoid riding that fine line of muscle failure and when it’s your turn to go jump high on the rope and get down quick to avoid time under tension.
Power Cleans: Try and hit at least 5 reps before switching out. This will help avoid high reps of heavy double unders and allow for both partners to get a good rest to keep intensity high. Adjust weight if needed to avoid over resting from rep to rep. Don’t use over 70% of 1RM
Bar Muscle Ups: We’d like to see sets of 5+ to start, and doing ~10+ reps per person before switching.
Assault Bike: Whatever is left in the tank. Whether you have 30 seconds left or 3 minutes, get on and go!. Switch when needed to keep intensity high.
Barbell cycling
Metcon (2 Rounds for time)
2 Sets:
-at 0:00-
10 Clean and Jerks (155/105)
5 Snatches (155/105)
-at 3:00-
8 Clean and Jerks (185/115)
4 Snatches (185/115)
-at 6:00-
6 Clean and Jerks (205/125)
3 Snatches (205/125)
-at 9:00-
4 Clean and Jerks (225/135)
2 Snatches (225/135)
-start set 2 at 12:00-
strategy
TARGET SCORE
Target Time each set respectively: sub 1 minute 30 seconds
Time Cap each set: 2 Minutes 30 Seconds
STIMULUS and GOALS
This barbell cycling is more about getting volume in with good form than really high intensity. All singles are acceptable (and encouraged)
We’ve left the movements open ended, so you can power or squat them. BUT we have written it so you can ideally power all of the clean and jerks and power most to all of the snatches.
WORKOUT STRATEGY & FLOW
Snatches: Don’t start at over 65% 1RM Power Snatch and don’t end at over 95% 1RM Power Snatch. Work to make each rep the same and similar pacing round to round.
Clean and jerks: Don’t start at over 55% 1RM Power clean and jerk and don’t end at over 75% 1RM Power Clean and Jerk. Work to make each rep the same and similar pacing round to round.
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