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. Barbell Prep – (perform after the metcon)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

4. Movement Prep/Activation and Increasing Heart Rate

3 Sets

20/16 Calorie Row (build intensity each round)

Ring Prep (10 Hanging Ring scap retractions; 8 Ring kips; 6 Ring kip to swings; 4 Ring strict pull ups, 2 Strict Ring Dips)

5 Squat Cleans (Start light and build in weight each set)

OG class

Metcon (2 Rounds for time)

2-4-6-8-10

2 sets:

Squat Clean Thrusters (115/80)

5-4-3-2-1

10-8-6-4-2 Burpees

Rest 1:1 btw sets

OG Compete

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Squat Cleans (155/105)

10-9-8-7-6-5-4-3-2-1

Bar facing burpees

strategy

TARGET SCORE

Target Time: sub 10 minutes

Bar facing burpees: Be smart from the beginning! You will most likely feel really good at the start, goal is to maintain a consistent pace from start to finish. Stepping up to the bar is recommended.

Metcon (8 Rounds for time)

8 sets

21 Calorie row

15 Shoulder to Overhead (135/95)

9 Power Snatches (135/95)

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time Each Set: 2:30

Time Cap Each Set: 4:00

STIMULUS and GOALS

This is workout that you can push the pace with a little bit. Most of the work is going to be done on the barbell so make sure to choose a weight that you can move comfortably.

WORKOUT STRATEGY & FLOW

* Row: This should be done at a pretty quick pace based. Calorie count isn’t too high so be a little more aggressive here.

* Shoulder-to-Overhead: Weight shouldn’t be too heavy here and you should be able to hold on for unbroke sets here. Make sure to get a good hip drive to take some pressure off those shoulders.

Snatches: These will probably end up being the hardest part of the workout but with the shortest amount of reps. Singles would probably be the way to go unless you think you can hold on for the whole set