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

AMRAP 10:

12/10 calorie row

6 Single arm db strict press

5 Single arm db push press

4 Single arm db push jerk

OG (class and compete)

Metcon (6 Rounds for time)

6 sets for time:

18 toes to bar

18 dual db shoulder to overhead

18 push-ups

rest 1:1

Weightlifting

Tall Jerk + Press in jerk split stance (3×6)

– (3+3) x 3 sets.

* Rest 60-90 seconds between sets

Dip+ Dip+ Pause Jerk (4-4-4-3-3)

– (1+1+2) x 3 sets

– (1+1+1) x 2 sets.

* Rest 2 minutes between sets

Pause in the split jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. Build in weight each set, but make sure you’re able to hold the pause for the full three seconds! Stick between 65-80% 1RM Jerk.

Record each set as 1 of your scores for load

Power Clean + Push Jerk + Jerk (3×3)

– (1+1+1) x 3 working sets.

* Rest 2 minutes between sets

Snatch Grip Deadlift (3×5@90%)

Session 2

Warm-up (No Measure)

1. Crossover Symmetry Activation

2. Movement Prep/Activation and Increasing Heart Rate

Dependent on QuarterFinal Workouts

3. Workout Prep

1 set (at workout pace)

Dependent on QuarterFinal Workouts

Metcon (4 Rounds for time)

Partner Workout

4 Sets:

AMRAP 4 Minutes

10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-