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
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”
Tall Power Snatch – “PULL UNDER”, 2″, 4″, 6″
Tall Snatch – “PULL UNDER”
B) 3x High Hang Snatch + 3x Hang Snatch+ 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
3-4 Sets
16/12 Calorie Row (build intensity each round)
8 overhead squats (empty bar)
8 hanging scap retractions, 6 kips, 4 hanging knee raises, 2 strict toes to bar
5. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Row
3 Overhead Squats (at workout weight)
3 Toes t}o Bar
OLY
Snatch (1×1)
OG class
Metcon (Time)
3 Rounds
21/15 Calorie Row
15 Overhead Squats (75/55)
15 Toes to Bar
-Rest 5 MInutes-
For Time:
42/34 Calorie Row
30 Overhead Squats (75/55)
30 Toes to Bar
subtract rest from total time
OG Compete
Metcon (Time)
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5 MInutes-
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
subtract rest from total time
strategy
TARGET SCORE
Target Time set 1: sub 8 minutes
Target Time set 2: sub 6 minutes
Time Cap set 1: 11 minutes
Time Cap set 2: 8 minutes
STIMULUS and GOALS
The first set of this workout is focused on unbroken movements and consistent pacing.
The second set of this workout is focused on smart sets and managing fatigue.
WORKOUT STRATEGY & FLOW
Row: this is a moderate/hard pace. Aim for 1300+/1100+ pace for those of you who are solid at rowing.
Overhead squats: these ideally unbroken and quick sets. Find a rhythm and stick with it. Make sure to keep the grip relaxed here in prep for the rowing and toes to bar. No more than 2 sets here.
Toes to bar: Push for big sets here. Ideally 1-2 throughout both workouts. If you have to drop under 5 at a time, scale the reps.
Session 2
Running warm-up (No Measure)
1. Hinshaw Warm up
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)
Metcon
Metcon (10 Rounds for distance)
Run/Bike Blend Workout
10 sets:
45sec run at fast pace,
90sec recovery spin (bike)
-No add’l rest b/t reps or sets-
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