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 1/2 the reps from the power position)

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

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

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

0:45 Row (Moderate)

0:45 Ski Or Bike (Moderate)

3-5 power snatches (start with empty bar and add weight each round)

3-5 power clean and jerks (start with empty bar and add weight each round)

0:20 Handstand Hold

5. Workout Prep

1 Set: (at workout pace)

25’ Handstand Walk

2 Power Snatches (at workout weight)

2 Power Clean and Jerks (at workout weight)

OG class

Metcon (Time)

3 rounds:

100 ft bear crawl -OR- 10 wall walks -OR- 25/18 calorie ski

15 power snatches 95/65

-rest 5:00-

100 ft bear crawl -OR- 10 wall walks -OR- 25/18 calorie ski

15 power clean and jerks 95/65
subtract 5 minutes from total time

OG Compete

Metcon (Time)

3 rounds

100 ft handstand walk

15 power snatches 135/95

-rest 5:00-

3 rounds

100 ft handstand walk

15 power clean and jerks 135/95

Accessory

Metcon (No Measure)

12-10-10-8 Dumbbell Chainsaw rows (Build to a challenging weight for each set) (Each Side)

3×25 Banded lat pull downs (Light)

3×30 Banded curls (Double arm) (Light)

Session 2

Metcon (9 Rounds for time)

3 Rounds

25/20 Calorie Bike Erg

25 Toes-to-Bar

-Rest 5 Minutes-

3 Rounds

25/20 Calorie Bike Erg

25 Dumbbell Bench Presses (2×50/35)

-Rest 5 Minutes-

3 Rounds

25/20 Calorie Bike Erg

25 Toes-to-Bar

strategy

TARGET SCORE

Target Time each set: sub 8 minutes

Dumbbell bench press: aim for unbroken sets of dumbbell bench.