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:

15/12 Calorie (moderate)

3-5 Power Snatches (building to workout weight)

5. Workout Prep

1 Set (at workout pace):

5/4 Calorie (moderate)

2 Power Snatches (at workout weight)

OG class

Metcon (Time)

30/24 Calorie Row

30 Power Snatches (135/95) (scaled 115/75)

30/24 Calorie Row

OG Compete

Metcon (Time)

30/24 Calorie Row

30 Power Snatches (155/105)

30/24 Calorie Row

-Rest 5:00-

60/48 Calorie Row

15 Power Snatches (155/105)

strategy

TARGET SCORE

Target Time: 5-6 minutes

Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!

Session 2

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Hinshaw Warm up

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

running

Metcon (8 Rounds for distance)

Run

8 sets

5 Minutes (easy)

-Walk 1:00 b/t sets-