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
4 Sets
16/12 Calorie Row (build intensity each round)
8 hanging scap retractions
4 kip to swing
2 strict pull ups
8 cossacks squats (each side)
4 downward dog to push ups
4. Workout Prep
1 Set: (at workout pace)
6/5 Calorie Row
3 Chest to bar pull ups
3 Push Ups
6 Air Squats
OG class
Metcon (Time)
3 rounds
30/24 Calorie Row
30 Chest to bar pull ups
-rest until 15:00-
3 rounds
30 Push Ups
60 Air Squats
-rest until 25:00-
30 Clean and Jerks (135/95)
OG Compete
Metcon (Time)
3 rounds
30/24 Calorie Row
30 Chest to bar pull ups
-rest until 15:00-
3 rounds
30 Push Ups
60 Air Squats
-rest until 25:00-
90 air squats
45 Push Ups
45/35 Calorie Row
45 Chest to bar pull ups
-Rest until 35:00-
AMRAP 5 Minutes
Max Clean and Jerks (135/95)
strategy
TARGET SCORE
Target Time each set: 6-7 minutes
Time Cap each set: 9 minutes
Target reps clean and jerks: 40+
Minimum reps before scaling clean and jerks: 30
Comment Score of Clean and Jerks
STIMULUS and GOALS
Stimulus for today’s workouts is bursts of higher intensity effort with a chip away type pacing. Break up the body weight movements accordingly to stay within your pacing ability and fittest level..
WORKOUT STRATEGY & FLOW
Row: Work to have a smooth pull and moderate pace. This will allow you to begin chest to bar immediately and have bigger sets!
Chest to Bar: High skilled movement right off the start so encourage athletes to break up into smaller, quick sets if needed to keep consistency and prolong pull fatigue. Those of you who love this movement can aim for 1-2 big sets.
Push Ups: Arms will be tight after all the chest to bar so approach with caution and look to break up into similar sets after the chest to bar. Also, remember to not rest on the hands! Look to sit up on the knees and shake arms out when breaking.
Air Squats: This is where we want you to keep moving and make up for lost time. Goal is non-stop at a steady pace that does not blow the legs up. A good goal should be 15-20 reps every 20-30 secs to stay on track and give you more time for the arm dominant movements. Make sure to reach full depth and are locking out at the top of each rep.
Clean and Jerk: The icing on the cake! weight should be under 50% of your max clean and jerk. Smooth and consistent singles is what we are looking for here. Arms and legs will be pumped, so again, make sure the weight is comfortable for you when warming up without the slightest risk of failure. Aim to hit a rep every 5-8 seconds while staying close to the bar and not walking away every time. 8-10 reps a minute will keep you on track for 40-50 reps (5 mins
Weightlifting
Tall Jerk + Jerk Balance + press in jerk split stance (3×9)
– (3+3+3) x 3 sets.
* Rest 60-90 seconds between sets
Dip + Jerk + Overhead Hold (5×3)
– (1+1+10 sec Hold) x 5 sets
* Rest 2 minutes between sets
After you recover your feet, hold the overhead position for 10 seconds before re racking. I want these to be pretty heavy! Try to work around 80-90% 1RM Jerk.
Record each set as 1 of your scores for load
Power Clean (3-3-2-2-1-1)
– 2×3 (70-75%)
– 2×2 (75-85%)
– 2×1 (85-90%)
* Rest 60-90 seconds between sets
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