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 – (if short on time, only perform the clean warm up portion)

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

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

2-3 Sets:

12/10 Calorie Bike (Fast)

4-8 Clusters (start with empty bar and add weight)

3-6 Squat Snatch (start with empty bar and add weight)

5. Workout Prep

1 Set (at workout pace):

2 Clusters (at workout weight)

2 Squat Snatch (at workout weight)

Strength (lower)

Deadlift (5-3-1-5-3-1-4)

Deadlift:

5 reps

3 reps

1 rep

5 reps

3 reps

1 rep

4 reps

OG class

Metcon (4 Rounds for reps)

2 – 2 – 2 – 3min of work

-1min rest b/t sets-

In each window perform

10 Clusters (105/80)

-then-

max reps Squat Snatch (105/80)

OG Compete

Metcon (4 Rounds for reps)

2 – 2 – 2 – 3min of work

-1min rest b/t sets-

In each window perform

10 Clusters (155/105)

-then-

max reps Squat Snatch (155/105)

strategy

TARGET SCORE

Score is total reps

Target Reps: 70+

Minimum Reps Before Scaling: 60

STIMULUS and GOALS

If you want just a barbell smasher that seems to neverend, then look no further. 2 high skilled barbell movements that are all about cycle time and close to the bar.

Snatch: The weight and strategy stay the same from the clusters. Singles and try to keep moving for the remaining time keeping reps consistent back to back.