Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
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
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
2-3 Sets
1 Minute Row (easy to moderate)
5 Inchworms into box jump (w/ step down)
5 Clean and Jerks (building weight)
OG (class and compete)
Metcon (Time)
10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees
strategy
TARGET SCORE
Target time: 4-6 minutes
Time cap: 8 minutes
STIMULUS and GOALS
Stimulus for workout is moderate to moderate high intensity. Reps are low on both movements but loading on bar and combo with burpees will result in near constant movement for the entire workout with minimal rest. Two main approaches to this workout will be going touch and go on the barbell and then pacing slower on the burpees OR going fast singles on the barbell and pushing the burpee pace
This workout was taken from the Mid Atlantic Semis. Show the class some of the videos and what the intensity should look like from some of the fittest. Goal pacing should be 1 round every 30-45secs to finish within the Target/Time cap.
WORKOUT STRATEGY & FLOW
Clean and Jerk: Athletes should use a weight that they can touch and go for 7-10 reps (60-65% of 1 RM) OR the same weight that they would use for the workout “Grace”. Encourage the use of hook grip and demo for athletes. Athletes should aim to make a smooth transition between the power position of the clean straight into the shoulder to overhead of the jerk. If athletes are having to squat clean or split jerk, they have gone too heavy. For some a good strategy would be to start off with touch and go and try to maintain for as long as the intensity stays up. Look to switch to singles for the remainder of the workout when over resting occurs.
Bar Facing Burpee: Athletes must face the bar when performing the burpee. There must be a two foot take-off and two foot landing when jumping over the bar. Athletes do not have to reach full extension when jumping over the bar. To modify, allow athletes to step over the barbell or do regular burpees. Demo the method of stepping up from the burpee, which results in setting the athlete up for the jump over the bar without the need to step closer to the bar. Additionally, point out that athletes may want to alternate the foot they step up with to avoid getting one side of their back tight. Pacing wise
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
2-3 Sets
50′ Sled push (stat empy and add weight each set)
10 single arm dumbbell bench press (each side) (moderate)
5. Workout Prep
1 Set: (at workout pace)
20’ Sled Push (Heavy)
2 Dumbbell Bench (at workout weight)
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
running
Metcon (Time)
Hinshaw 12 Week Mile PR Program (Week 8, Workout 1)
200m, 220m, 240m, 260m, 280m, 300m.
-Full recovery b/t reps (~3-5min) which includes the walk back to start-
*The speed in this workout gets progressively faster.
*The 200m should be at your mile projected goal pace and the 300m should be at your 400m projected goal pace.
*Final 300m is at max effort.
SCORING:
Your score is your final 300m time!
Metcon (5 Rounds for time)
5 Sets
100’ Sled Push (Heavy)
10 Dumbbell Bench (70/50)
-Rest 1:30-
150’ Sled Push (Heavy)
10 Dumbbell Bench (70/50)
-1:1 Work:Rest-
strategy
TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
Bi’s and Thighs workout all mixed into one. Moderate intensity while trying to stay moving on the sled.
WORKOUT STRATEGY & FLOW
Sled Push: Weight should be challenging but not failing. Meaning select a heavy-ish weight that allows for steady, non-stop movement that’s challenging.
Dumbbell Bench: Weight and steps stay the same so weight needs to be chosen carefully where unbroken is the goal across all sets. Make sure to stay smooth on the press and pause for half a second at the top to stay controlled.
Add Comment