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 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”

C) 3x High Hang snatch + 3x Hang snatch + 3x snatch

4. Workout Prep

Build to 1st snatch weight

400m run (moderate)

-rest 1 minute-

1 set at workout pace:

100m Run

1 snatch (at workout weight 1)

OG class

Metcon (Time)

5 rounds:

250-m run

1 snatch

Women: (65-75-85-95-105)

Men: (95-115-135-155-175)

OG Compete

Metcon (Time)

5 rounds:

250-m run

1 snatch

Women: (95-105-115-125-135)

Men: (155-185-205-215-225)

Bike erg

MAC 12 Week 20 Minute Bike Erg Progression (Workout 2)

SCORING:

Your score is your Average Watts