Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

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 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 (perform after the run)

3 Sets

100m jog

10 Scap retractions on rings

6 kip swings on rings

4 ring dips

2 strict ring pull-ups

4 snatch grip RDL’s

3 hang snatch high pulls

2 power snatches (increase weight each set)

5. Workout Prep

1 Set: (at workout pace)

2 ring muscle ups

3 TNG power snatches

OG class

Metcon (Time)

“MANDA”

15-12-9

Chest to bar pull-ups

Squat snatches 115/75

OG Compete

Amanda (Time)

9-7-5 Reps For Time

Muscle-Ups

Squat Snatches (135/95 lbs)

OG compete option #2

Amanda .45 (Time)

13-11-9-7-5 Reps for Time

Muscle-Ups

Squat Snatches (135/95 lb)

strategy

The Amanda WOD was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.

Avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance.

Put more focus into the mechanics of your least efficient movement(s), and make up time during your most efficient movement.

Bike erg

Metcon (2 Rounds for distance)

BikeErg Workout

2 sets:

4min at mod

4min at hard (seated)

4min at easy

4min at hard (standing)

4min at mod

5min at easy b/t sets