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

3-4 Sets

1:30 Cardio

15 Banded good morning

10 Single Arm Dumbbell Bench Presses (each side) (light/moderate)

5 Single Leg dumbbell RDL (each side) (light/moderate)

-then-

Build to workout weights

4. Workout Prep

1 Set: (at workout pace)

3 Deadlifts (at workout weight 1)

3 Bench Presses (at workout weight 1)

OG class

Metcon (Time)

15-10-5

Deadlifts (225/155)

Bench Presses (115/80)

-Rest 5:00-

15-10-5

Deadlifts (185/135)

Bench Presses (95/65)
total time with rest

OG Compete

Metcon (Time)

21-15-9

Deadlift (315/225)

Bench Press (185/115)

-Rest 5 Minutes-

21-15-9

Deadlift (225/155)

Bench Press (135/85)
total time with rest

strategy

TARGET SCORE

Target Time each set: Sub 7 minutes

WORKOUT STRATEGY & FLOW

Deadlift & Bench press Load: should be a heavy weight but not over 75% 1RM that you can hit sets of 5-8+ to start, and then not over 50% 1RM for workout 2.

Deadlift & Bench Press form: Keep the core and back tight! Load the hamstrings before pulling. Elbows in on bench and drive through each rep

Weightlifting

low hang snatch (3-2-1-3-2-1-1)

– 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again.

* Rest 60-90 seconds between sets

Record each set

Work up in weight, work back down and work back up again.

Use jerk blocks if available. Perform in singles to ensure form.

Low hang clean pull + clean + jerk (5×4)

Record each set

Work up in weight in each set.

Use jerk blocks if available.

Deficit clean deadlifts ( 4×3 @ 95% 1RM Clean – rest 60-90 seconds )

Stand on a 4″ riser and make sure to sink your hips lower.

Record each set as 1 of your scores for load

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean