Open Gym Strength and Conditioning – CrossFit
Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided. Hope to see everyone there.
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
5 Snatch Deadlift, 5 Snatch High Pulls, 5 Muscle Snatch, 5 Hang Power Snatch, 5 Power Snatch (all with empty bar)
10 Inchworms
15/12 Calorie Row (build intensity each round)
20 plate hops
30 Heavy Single Unders
4. Workout Prep
1 Set: (at workout pace)
1 Power Snatch (at workout weight)
3 Burpees over bar
10 Heavy Double Unders
OG class
Metcon (10 Rounds for time)
10 Sets (1 Set Every 3:00)
3 Power Snatches (135/95)
10 Burpees over bar
35 Double Unders
OG Compete
Metcon (10 Rounds for time)
10 Sets (1 Set Every 3:00)
3 Power Snatches (165/115)
10 Burpees over bar
50 Double Unders
strategy
TARGET SCORE
Target Time each set: sub 1 minute 30 seconds
Time Cap each set: 3 minutes
STIMULUS and GOALS
Stimulus for today’s workout is keeping a moderate-high intensity while completing high skilled movements being under duress.
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WORKOUT STRATEGY & FLOW
Power snatches: Weight should be around the moderate side where you can move it as quick singles.
Burpee over Bar: Selected pacing should be mindful of keeping an intensity that allows you to go straight to the Jump Rope after each set of burpees is complete.
double unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrist do the work.
Session 2
Metcon (5 Rounds for time)
5 sets
200ft Farmer Carry (100s/75s)
100ft HandWalk
200ft Sandbag Carry (150/100)
– rest 2:00 between sets –
strategy
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
This workout is about building some capacity in odd objects and classic grunt work.
This workout will also build capacity in your grip and posterior chain.
WORKOUT STRATEGY & FLOW
Farmers carry: Make quick, low to the ground steps as you walk with your dumbbells. If you can manage, use a hook grip.
Handstand walk: keep the grip relaxed as best you can here. Stack the shoulders over the hands and avoid extreme bend in the lower back. Aim for sets of 100’ unbroken.!
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