Open Gym Strength and Conditioning – CrossFit

21.2 make up/redo’s are allowed today! Good luck! One more week left!

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

Barbell Prep – (perform all movements below in the power position (no squat required))

A) 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″

-then-

2-3 Sets:

20/16 Calorie Row

10 power cleans (empty bar)

10 V Push Ups

4. Workout Prep (after the muscle ups)

1 set (at workout pace)

3 Power Cleans (at workout weight)

3 Strict Handstand Push Ups

OG class

Metcon (3 Rounds for time)

3 Sets (1 Set every 5 minutes)

10 Power Cleans (135/95)

10 Strict Handstand Push Ups (OR 15 Seated DB Strict Press 35/20)

10 Power Cleans (135/95)

OG Compete

Metcon (5 Rounds for time)

5 Sets (1 Set every 5 minutes)

10 Power Cleans (155/105)

20 Strict Handstand Push Ups

10 Power Cleans (155/105)

strategy

TARGET SCORE

Target time each set: 2:30-3:30

Time cap: 4 minutes

STIMULUS and GOALS

Workout stimulus is high intensity. You will have 5 separate scores and should aim for similar times for rounds or slightly faster with each round. Both movements should allow athletes to keep intensity across movements. You should be getting at least 60 seconds of rest per set. If not, modify the weight on bar or movement for HSPU to hit this time frame.

Strict handstand Push-ups: You should be able to perform 5-10 reps at a time if they choose to Rx this workout. If you have difficulty keeping up with this volume, you can perform “X” amount of HSPUs and finish the remainder with a modified movement (ex. 10 strict HSPU + regular HSPU). Cue yourself to breathe out when kipping the HSPU to keep a tight core/midline. Modifications include HSPU on a box (knees or feet), pike pushups, or DB Shoulder Overhead (50’s/35’s). You should be finishing HSPU in 60-75 seconds or less in order to have adequate rest per round.

Strength (lower)

Front Squat (Find a 1rm)

– Work up to 104%+ (Use 5-8 working sets to build to this weight or more!)

Back Squat (10×2@87%)

Session 2

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 (No Measure)

Row

600m at 6min test (or fast) pace, Rest 90sec,

200m at 1min test (or sprint) pace, Rest 3min,

500m at 6min test (or fast) pace, Rest 75sec,

175m sprint at 1min test pace, Rest 3min,

400m at 6min test (or fast) pace, Rest 60sec,

150m sprint at 1min test pace, Rest 3min,

300m at 6min test (or fast) pace, NO REST,

125m sprint at max effort

Total: 2450m

strategy

How to approach this workout?

“The fast pace is based on your average 500m pace from your 6-minute max effort test. If you only know the total meters you accumulated during the 6-minute test, you can calculate your average 500m pace by dividing 360 by your accumulated meters to equal your seconds per meter speed. The final step is to multiply the seconds per meter result by 500 to get your pace target.

For example, assuming you rowed 300m in the 1-miniute test the calculation is the following:

Step 1: 60/300 = 0.20 seconds/meters.

Step 2: 0.20*500 = 100sec or 1:40/500m pace”