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. Movement Prep/Activation and Increasing Heart Rate

10-15 minutes moving through the following

250m Row

250m Ski

10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest

10 Russian Kettlebell Swings (moderate)

5 Inchworms, 5 Half Bottom Burpees

5 Spiderman lunge stretch (each side)

4. Workout Prep

1 Set (at workout pace):

3 Toes to bar

3 Hang Power Cleans (at workout weight)

3 Burpee Over Bar

Power clean and push jerk (waves)

Metcon (Weight)

Power Clean & Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

* Set up 4 bars or add weight after each successful lift *

OG class

Metcon (Time)

10-20-30

Toes to bar

Hang Power Cleans (115/75)

Bar Facing Burpee

OG Compete

Metcon (Time)

10-20-30

Toes to bar

Hang Power Cleans (135/95)

Bar Facing Burpee

Session 2

Metcon (3 Rounds for reps)

3 sets

AMRAP 5 Minutes

5 wall walks -or- 18/12 calorie ski

10 Dumbbell Bench Press (2×40/25)

-Rest 5:00 b/t sets-

Metcon (3 Rounds for reps)

3 sets

AMRAP 5 Minutes

50’ Handstand Walk (double obstacle)

10 Dumbbell Bench Press (2×50/35)

-Rest 5:00 b/t sets-

strategy

TARGET SCORE

Scored in reps to keep the leaderboard clean

Double dumbbell bench press: aim to keep these sets of 10 unbroken throughout.