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. Hinshaw Warm up

5. Barbell Prep – (perform after the sprint)

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. Workout Prep

Build to 1st clean weight

400m run (moderate)

-rest 1 minute-

1 set at workout pace:

100m Run

1 clean (at workout weight 1)

OLY

2 Position Clean (Above the knee + Floor) + 2 Jerks (5×4)

1 Above the knee Clean + 1 Full Clean + 2 Jerks x 5 sets

Work up to a comfortable weight

Complete in singles to maintain form (after full squat clean go right into the 2 jerks).

Jerks can be Split or Push

Record each set as 1 of your scores for load

OG class

Metcon (Time)

5 rounds:

250-m run

1 clean

Women: (95-105-125-135-155)

Men: (135-155-185-205-225)

Scaled

5 rounds:

200-m run

1 clean

Women: (65-85-105-115-130)

Men: (95-115-135-155-185)

OG Compete

Metcon (Time)

5 rounds:

250-m run

1 clean

Ladies: (135-145-155-165-175)

Men: (185-205-225-245-265)

strategy

TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 9 minutes

STIMULUS and GOALS

This workout was composed of a very manageable run, but with a time cap to make you respect the run and move to get back to the bar. It is designed to elevate your heart rate and make you lift under pressure and fatigue!

Cleans: You can power or squat these. Brace yourself for each lift and go! Don’t end at over 95% 1RM.