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 (perform after the Lifting)

2-3 Sets:

1:00 Cardio (your choice) (moderate)

0:30 Handstand Hold

4-8 Overhead Squats (light)

5 Wall balls (light)

5. Workout Prep

1 Set (at workout pace):

2 Strict Handstand Push Ups

3 Overhead Squats (at workout weight)

4 Wall Balls (at workout weight)

OG class

Metcon (Time)

For Time

30 Handstand Push Ups

60 Overhead Squats (95/75)

90 Wall Balls (20/14)

strategy

TARGET SCORE

Target Time: Sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Shoulder stamina to the Max! This workout is all about embarrassing the burn while chipping away steadily at the reps. Moderate intensity and don’t go to failure on the Strict HSPU.

WORKOUT STRATEGY & FLOW

HSPU: Approach with caution because what happens here will affect the rest of the work. Break into small/quick sets. Try and see if you can hold 10-15+ reps on the minute (not 15 unbroken).

Wall Balls: The ultimate finisher! Everything will hurt (suck it up) and try to keep big sets with short rest.

OG Compete

Metcon (Time)

For Time

50 Handstand Push Ups

60 Overhead Squats (95/75)

90 Wall Balls (20/14)

strategy

TARGET SCORE

Target Time: Sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

Shoulder stamina to the Max! This workout is all about embarrassing the burn while chipping away steadily at the reps. Moderate intensity and don’t go to failure on the Strict HSPU.

WORKOUT STRATEGY & FLOW

HSPU: Approach with caution because what happens here will affect the rest of the work. Break into small/quick sets. Try and see if you can hold 10-15+ reps on the minute (not 15 unbroken).

Wall Balls: The ultimate finisher! Everything will hurt (suck it up) and try to keep big sets with short rest.

Session 2

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. Movement Prep/Activation and Increasing Heart Rate

10-15 Minutes moving steadily through

15/12 Calorie Echo Bike (Easy to Moderate)

0:30 Handstand Hold

100′ Front Rack Double Kettlebell Waiters Carry (moderate weight)

10 V Ups, 10 Sit Ups, 10 Alternating V Ups

4. Workout Prep

1 Set (at workout pace):

5/4 Calorie echo bike

15’ Handstand walk

5 GHD Sit ups

Metcon (3 Rounds for time)

3 rounds

15/12 Calorie echo bike

100’ Handstand walk

-Rest 1:1-

3 rounds

15/12 Calorie echo bike

30 GHD Sit ups

-Rest 1:1-

45/36 Calorie echo bike

150’ Handstand walk

45 GHD Sit ups

strategy

TARGET SCORE

Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

Like a Bob Ross painting this starts off with a beautiful, happy 3 rounder with steady, calm pacing. Then, the happy accidents come in and smash you with a tree at the end!

GHD’s: Non-Stop! Can’t put it much simpler than that. Be explosive with arms and legs on every rep.