Open Gym Strength and Conditioning – CrossFit
***Murph shirt orders are due by Friday April 30th! Please contact Jess if you’d like to make an order. ***
***Attention all OG members***
Todd Blanchard’s church (Crossroads) is hosting an event called “Pick it up Moss Bluff” on Saturday May 15th. The purpose of this event is to pick up trash/debris in the public areas of Moss Bluff still cluttered from hurricane laura/delta. The event will be from 8am-noon, or depending on if cleanup is finished or not. Open gym will be assigned a geographical location to clean/pickup.
There is a sign up sheet by the whiteboard. If you have a truck availble to use for hauling off trash put yes or no under the column listed “truck available?”. We will have until May 4th to fill out this roster so i can give Todd and the church a headcount.
I have no doubt that the OG community will show up in full force for this event. Lets show the Moss Bluff area how strong we really are!
Any questions contact Ben at 337-377-9259
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
3 rounds
1:00 Machine Cardio
10 Hanging Scap Retractions
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)
into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
6 Kip to Swings
into –
Build to starting weight power clean
4. Workout Prep
1 Set: (at workout pace)
20 second Bike Erg (each partner) (workout pace)
1 Power Clean (each partner) (at workout weight 1)
3 Synchro Toes to bar
OG (class and compete)
Metcon (Time)
Teams of 2
20/15 Calorie row(both complete 20/15 at the same time)
30 Power Cleans (115/80) (split)
20 Synchro Toes to bar
20/15 Calorie row (both complete 20/15 at the same time)
30 Power Cleans (135/95) (split)
20 Synchro Toes to bar
20/15 Calorie bike erg (both complete 20/15 at the same time)
30 Power Cleans (185/125)
20 Synchro Toes to bar
*Sub 30 Hanging Knee Raise if needed.
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
Stimulus for this workout is moderate intensity with high skilled movements.
Goal should be for you to set a maintainable pace for the first set and see if they can stay on track or close to on the second set.
WORKOUT STRATEGY & FLOW
Bike: Aim to keep a consistent moderate/fast pace throughout! Sub :90 is the goal each set.
Power Cleans: Weight should moderate/heavy to heavy. Don’t start with over 70% 1RM Power Clean and don’t end at over 80% 1RM Power Clean. We want you to maintain a good, consistent flow of singles. Ideally the first weight should be something you could touch and go a few reps but do singles to go faster back and forth.
Synchro toes to bar: Your grip and pull will be fatiguing as the workout progresses. Push your pace here but break before redlining this movement. Use a quick foot flick at the end of each rep if needed to save your grip.
Strength (lower)
Deadlift (Work to up 5 challenging sets across )
Come to a dead stop for each rep
Add Comment