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 12 Minutes
15/12 calorie bike
30 single unders
10 goblet kettlebell thrusters (light)
4. Workout Prep
1 Set: (at workout pace)
5 Wall Balls (at workout weight)
15 Heavy Double Unders (OR 20 regular double unders)
OG class
Metcon (10 Rounds for time)
Every 2:00 (10 sets)
15 Wall Balls (20/14)
35 Double Unders (OR 70 Single Under)
OG compete
Metcon (10 Rounds for time)
Every 2:00 (10 sets)
20 Wall Balls (20/14)
50 Double Unders
strategy
TARGET SCORE
Target Time each set: sub 1 minutes 30 seconds
Time each set: 1 minutes 45 seconds
STIMULUS and GOALS
Stimulus for today is maintaining a high intensity while staying consistent during round times. Go hard each set every time while trying to minimize mess ups with double unders and little to no rest between movements
A great way to work on high volume wall balls with fast/skilled jumping.
WORKOUT STRATEGY & FLOW
Wall Balls: You should maintain unbroken sets for ideally all sets. You should focus on breathing with each rep to keep from redlining.
Double Unders: Goal is unbroken here as well each set. Focus on relaxing the shoulders down and being light on the balls of your feet during repetition
SCALING
The SCALING aim is for athletes to keep close to unbroken sets as possible while finishing under the time cap each set.
Scaling option to finish near the target score:
Every 2:00 (10 sets)
15 Wall Balls (20/14)
35 Double Unders
Weightlifting
High Hang Muscle Clean + Jerk Balance: (- 3 sets of (3+3))
How to approach the lifts
Record each set as 1 of your scores for load
High Hang Muscle cleans are performed in the hip pocket with no re-dip in the catch
This is a skill work. Don’t worry about heavy loading. Keep it light!
Example Sets
Set 1:
3 High Hang Muscle Clean + 3 Jerk Balance @95
-rest 60-90 seconds-
Set 2:
3 High Hang Muscle Clean + 3 Jerk Balance @105
-rest 60-90 seconds-
Set 3:
3 High Hang Muscle Clean + 3 Jerk Balance @115
power clean and power jerk (- 2 sets @ 70-75% 1RM Clean – 2 sets @75-80% 1RM )
power jerk-
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
Deadlift (5×1 @80-90% 1RM Deadlift)
Session 2 (compete)
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Metcon (5 Rounds for time)
5 sets:
500m at 6min test (or fast) pace,
250m at easy (active recovery) pace,
No add’l rest b/t reps or sets
Total: 3750m
Add Comment