Open Gym Strength and Conditioning – CrossFit

OG class

Metcon (No Measure)

20 Minute EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 5 Burpee Pull Ups

Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95)

Minute 4: 10/7 Calorie Bike

*Don’t go over 70% intensity

OG Compete

Metcon (No Measure)

20 Minute EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 5 Bar Muscle-Ups

Minute 3: 5 Sandbag Cleans (150/100) (OR 5 Power Cleans 185/125)

Minute 4: 15/12 Calorie Bike

*Don’t go over 70% intensity

strategy

TARGET SCORE

Don’t work for more than 40 seconds any minute

STIMULUS and GOALS

We are getting the blood flowing and some movement in without taxing us too much for 21.1!

Weightlifting

Strict Muscle Snatch + Snatch Drop (2″,6″,Full) + Sots Press: (- (3+3+3) x 3 sets @ light weight)

Pause Power Snatch + OHS + Snatch ( 3 sets @60-65% 1 RM Snatch)

Snatch Deadlift (No Touch) + Snatch Pulls: (- 3 sets x (3+1) @ 90% 1 RM Snatch)

Session 2 (compete)

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Hinshaw Warm up

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

Metcon

Metcon (No Measure)

3×10 Tempo bench (4:0:3:0)

3×10 Tempo bench over row 4:0:3:0)

5×5 Bench (225/240/250/240/225)

Rich performed 5 working sets of 5 (building throughout)

*His percentages were ~75% of 1RM

Superset with:

5×10 Bent over row

-then-

1x Max Reps Bench 185

4 Sets

12 Dumbbell Bench Presses (light/moderate weight)

12 lat pulldown (light/moderate weight)

4 Sets

12 seated row (light/moderate weight)

12 weighted hip extension (light/moderate weight)