Open Gym Strength and Conditioning – CrossFit

Warm-up

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OG class

Metcon (Time)

10 rounds

200m Run

1 Rope Climb (only go 1/2 up the rope OR perform 3 sit pull to stand on rope)

-Rest 1:1-

10 rounds

200m Run

5 burpee pull-ups
subtract rest from total time

OG Compete

Metcon (Time)

10 rounds

200m Run

1 Rope Climb

-Rest 1:1-

10 rounds

200m Run

4 Muscle Ups
subtract rest from total time

strategy

TARGET SCORE

Target Time each set: sub 12 minutes

Time Cap each set: 15 minutes

STIMULUS and GOALS

The stimulus is a moderate/high intensity focused on building capacity in unbroken gymnastics movements.

WORKOUT STRATEGY & FLOW

Run: this should be a moderate/high intensity. The focus is to recover enough here to go straight into the gymnastics movements.

muscle ups should be unbroken. You should be able to come in from the run and go straight into the movement.

Session 2

Metcon (Time)

15 Deadlifts (275/185)

100’ Handstand Walk

12 Deadlifts (2755/185)

100’ Handstand Walk

9 Deadlifts (275/185)

strategy

TARGET SCORE

Target Time: 5-6 minutes

Time Cap: 9 minutes

STIMULUS and GOALS

This is a moderate/high intensity workout focused on holding on to big sets of deadlifts and pushing the pace because it’s only one time through.

WORKOUT STRATEGY & FLOW

Deadlifts: The aim is unbroken here. Two sets at most. Take a few breaths before picking up the bar if needed to go for a big set. Don’t user over 65% 1RM.

Handstand Walk: Only use obstacles if you are proficient at the movement. Scale down to one rep over the obstacle, or distance to maintain stimulus. The 100’’ shouldn’t take over 2 minutes