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
5:00 easy cardio (start easy and increase intensity each minute)
*Perform 3 inchworms and 6 air squats every minute on the minute
-then-
2-3 Sets:
6 half bottom burpees
6 dumbbell front squats (moderate)
6 dumbbell push presses (moderate)
3 Strict Pull Ups
6 dumbell snatches (moderate)
4. Workout Prep
1 set (at workout pace)
3 dumbbell front squats (at workout weight)
2 burpee pull ups
4 dumbbell snatches (at workout weight)
OG (class and compete)
Metcon (Time)
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups
– Into –
72 Alternating Dumbbell Snatch (50/35)
strategy
TARGET SCORE
Target time: 8-10 Minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate intensity and steady pacing. Find pace on 21-15-9 that will allow you to go directly into DB Snatch. Squats and pullups will challenge legs and grip going into snatch.
Remember no rest between workouts!
WORKOUT STRATEGY & FLOW
Double DB Front Squat: Use two dumbbells. There is no grip standard meaning dumbbells can be held in any fashion on the shoulders or traps. You are only required to have one hand in contact with each dumbbell at all times. You should focus on steady breathing with each rep and have a realistic chance of going unbroken on the set of 21 with the weight that they’ve selected. Weights should be lowered to the ground at the end of sets and not dropped.
Burpee Pull Up: You have the choice of jumping into pull up or jumping to a dead hang and kipping the pullup. Selected pull-up bar should be out of your reach when standing tall with arms extended overhead. It is helpful to make small hand markings under the bar so athletes have targets for hand placement between reps and won’t inch away from the bar.
Alt DB Snatch: Snatch is performed with a single DB. Weight selected should allow athletes to complete at least 25+ reps unbroken. Each successive rep must be done on the opposite arm from the previous rep. Completing two reps on the same arm in a row will result in a no rep. When snatching, your free hand should not be in contact with your body. The dumbbell transition is faster when done in the air. Watching the hands while the transition happens helps when athletes are developing this skill. If transitioning in the air is intimidating, athletes are welcome to transition on the floor. Similar to the DB Squats, breathing on each rep will help greatly in allowing athletes to complete larger sets.
Coaches: Have athletes go lighter on the Dumbbell snatch so they have the ability to use the transition of the dumbbell in the air.
Session 2
Metcon (Weight)
12/10 Calorie Echo Bike)
3 Power Snatches (155/105)
* Go up by 10#/5# each set until arriving at a heavy set of 3. Challenging but good form. (not required touch’n go)
* If you are at parallel, stop
score is final load
Weightlifting
Snatch Push Press + Pause OHS (6-6-6-4-4)
– (1+1) x 3 x 3 sets @ 65-70% 1RM Snatch,
– (1+1) x 2 x 2 sets @ 70-80% 1RM Snatch
* Rest 2 minutes between sets *
3 second pause at bottom
3 Position Snatch (High Hang, Above the Knee, Floor) (5×3)
– (1+1+1) x 5 working sets. Don’t start counting sets until 65% 1RM Snatch.
Tempo Back squat (5×5)
5×5 @ 32X1 (Add weight each set)
Build in weight each set, but stick to the tempo!
Here the eccentric (lowering) is 3 seconds, isometric (pause) is 2 seconds, concentric (rising) is “X” (as fast as possible) and the pause between reps is 1 second.
Record each set as a set of 5
Snatch Pull (3×5@85%)
Session 2 (compete)
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
2 Sets
500m Ski
1:00 Practice Handstand obstacle or Handstand walking with 180 degree turns
5 Rope Pull Sit to Stand
4. Workout Prep
1 Set: (at workout pace)
1 Rope Climb
25″ Handstand Walk
Metcon (2 Rounds for time)
2 Sets:
3-2-1
Rope Climbs
50’ Handstand Walk after each set
-Rest 1:1-
Add Comment