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 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 and Increasing Heart Rate
8-12 minutes moving steadily through:
200m Row
50 Single Unders
5 Power Clean and Jerks (empty bar)
25 plate hops
5 Power Snatches (empty bar)
5. Workout Prep
1 Set (at workout pace):
20 Double Unders
3 Power Clean and Jerks (at workogut weight)
3 Power Snatches (at workogut weight)
Strength (upper)
Bench Press (3×3@70%)
After each set perform a max effort set of push-ups.
OG class
Metcon (3 Rounds for reps)
AMRAP 4 Minutes
35 Double Unders
10 Power Clean and Jerks (75/55)
-Rest 4 Minutes-
AMRAP 4 Minutes
35 Double Unders
10 Power Snatches (75/55)
-Rest 4 Minutes-
AMRAP 4 Minutes
35 Double Unders
10 Power Clean and Jerks (75/55)
35 Double Unders
10 Power Snatches (75/55)
OG Compete
Metcon (3 Rounds for reps)
AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
50 Double Unders
10 Power Snatches (95/65)
strategy
TARGET SCORE
Target Rounds Workouts 1&2: 4+ (Workout 1&2: 1 round = 60 reps; Workout 3: 1 round = 120 reps)
Target Rounds Workouts 3: 2+
Minimum Rounds before scaling Workouts 1&2: 3
Minimum Rounds before scaling Workout 3: 1.5
STIMULUS and GOALS
These amraps are moderate/hard intensity focused on unbroken sets and quick transitions.
WORKOUT STRATEGY & FLOW
Double unders: aim to keep these unbroken. Keep the grip relaxed and focus on using a quick flick of the wrist. Breathing well here is key to success in this workout.
Clean and jerks: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.
Power snatches: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.
Add Comment