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
10-15 Minutes (Steady movement through the following):
300m Ski OR Row (start easy and build intensity each round)
0:30 Sandbag hold (moderate weight)
50ft sandbag carry (moderate weight)
0:20 plank
0:20 Plank (each side)
4. Workout Prep
1 Set: (at workout pace)
5 sets
5 Calorie Ski OR Row
25ft Sandbag Carry (150/100)
OG (class and compete)
Metcon (5 Rounds for time)
5 sets
24/18 Calorie Ski (OR 24/18 Calorie Row)
200ft (2)x70/55 KB farmers carry
-Rest 2 Minutes between sets-
*Sub 250m Run OR 24/18 Calorie Bike if needed
strategy
TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
Stimulus for today’s workout is moderate high intensity with a push pace on the ski/row and don’t quit mentality on the Sandbag Carry.
Attack the ski/row (not all out) and don’t settle for the same everyday paces.
WORKOUT STRATEGY & FLOW
Ski/row: Calories are on the moderate side meaning that you do not want to try and sprint this ski. Ramp up the ski for 3-4 seconds and coasting down to a maintenance pace for the remainder of the calories is a good strategy. The goal is 90 seconds or less.
Sandbag Carry: Push for unbroken here but given the circumstances and difficulty or the bag while the workout is breaking athletes down fight for over half way. Chalk forearms before if grip is breaking and the bag is slipping. Fight to keep the torso upright while not over leaning forward or backwards will help keep the core/back safe and allow athletes to controllably. No running with the bag!
Weightlifting
Pause Snatch Balance (3-3-3-2-2)
– 3×3, 2×2. Work somewhere in between 65-75% 1RM snatch.
* Rest 60-90 seconds between sets
Record your last 3 sets as 1 of your scores for load
Pause for 2-3 seconds in the bottom of each squat
Fast feet and aggressive punch under
pause snatch (3-2-2-1-1)
– 1×3 reps,
– 2×2 reps
– 2×1 rep
– Work somewhere in between 65-85% 1RM Snatch
* Rest 60-90 seconds between sets
3 second pause at bottom
Record your last 3 sets as 1 of your scores for load
Move up in weight each set, but stay with loading that allows for a strong receive! Work somewhere in between 65-85% 1RM Snatch
Pause for 3 seconds in the bottom
Complete in singles to maintain form.
Power Snatch (set of 2)
10,8,6,4,2. Move up in weight each set
* rest 60-90 seconds between sets *
Record last set of 2
Barbell Practice: Power Snatch: 10,8,6,4,2. Move up in weight each set. Work super fast singles! Rest as needed in between sets.
Move up in weight each set.
Front Squat (5-5-4-4-3)
– 2×5 reps
– 2×4 reps
– 1×3 reps
Move up in weight each set.
* rest 60-90 seconds between sets *
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