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 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
4. Workout Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving Through the following:
0:30 Bike/0:30 Row/0:30 Ski (easy to moderate)
5 Inchworm into box step up
10 Abmat Sit Ups
10 Kettlebell Swings (moderate)
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie Bike
2 Burpee Box Jump Over (at workout height)
2 GHD Sit Ups
2 Sandbag Or Power Cleans (at workout weight)
OG (class and compete)
Metcon (3 Rounds for reps)
Partner Workout
8 minute AMRAP
4-8-12-16-20…
Calorie Row
Burpee Box Jump Over (24/20)
-rest 2 minutes-
6 minute AMRAP
4-8-12-16-20…
Calorie Echo bike
GHD SIt Ups
-rest 2 minutes-
AMRAP 4 minutes
4-8-12-16-20…
Calorie Ski
Sandbag Clean (150/100) (OR Power Cleans (185/125))
*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.
strategy
TARGET SCORE
Target reps each set: 150+, 120+, 60+
Minimum Reps before Scaling each set: 125, 90, 45
STIMULUS and GOALS
How to Pace: GRIND. These 3 back to back AMRAPs are a great workout set to finish the week with. We want you to stay working as much as possible and aim for consistent movement until each workout is over. The work is designed so you can stay moving and not worry about technical proficiency as much as some workouts.
How it should Feel: CARDIO. With the nature of the back to back workouts, the volume will likely add up resulting in cardiovascular system as being the limiting factor.
WORKOUT STRATEGY & FLOW
Bike/Row/Ski: We want moderate/fast to fast pacing on these through each workout. Men/women holding 1200/1000+ calorie/hour is a great goal.
Burpee Box Jump Overs & GHDs: Be fast on these and try to get back to the machine quickly. The reps will add up 3-4 rounds in. Break quickly when needed and get back to work. Know that the AMRAPs will be over quicker than you realize.
Sandbag cleans/Power Cleans: more time will likely be spent on these with the weight prescribed. Aim for a big hip drive in movements and be okay with not getting as many reps this AMRAP. The key here is how you begin each pull and reach triple extension with minimal arm involvement.
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