10/5/21

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 – we intentionally left the Snatch warm up in so you can get some movement practice to use as warm up

A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)

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 at each of the 5 exercises (listed below)

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”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep

Barbell Primer

5. Workout Prep (complete after finishing all Strength)

1 Set (at workout pace):

100m Run (At workout pace)

5 Cal Echo Bike

OG class

Metcon (4 Rounds for time)

4 Sets (1 set every 10:00)

300m Run

40/30 calorie row

300m Run

OG Compete

Metcon (4 Rounds for time)

4 Sets (1 set every 10:00)

400m Run

60/42 calorie row

400m Run

*GO FAST!

strategy

TARGET SCORE

Target Time each set: 6-7 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.

How it should Feel: Gassy. We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.

WORKOUT STRATEGY & FLOW

Run: Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike

Bike: We wan

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