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 – (Perform after the Row)
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
1 Set (at workout pace):
20 Double Unders
10ft Handstand Walk
2 Dumbbell Overhead Squat R Arm (at workout weight)
2 Dumbbell Overhead Squat L Arm (at workout weight)
OG class
Metcon (Time)
2 Rounds
100 Double Unders
25 Dumbbell Overhead Squats R arm (50/35)
100 Double Unders
25 Dumbbell Overhead Squats L arm (50/35)
OG Compete
Metcon (Time)
3 Rounds
75 Double Unders
50ft Handstand Walk
10 Dumbbell Overhead Squat R Arm (50/35)
10 Dumbbell Overhead Squat L Arm (50/35)
strategy
TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: SPRINT. Push for smooth and quick transitions with smart breaks. Although it’s not a typical sprint time domain, we want you to move through each movement with that sprint style speed and transition. If you hold on and move fast, it will be over before you know it!
How it should Feel: PAIN. This workout is going to hurt. Expect a high heart rate from the double unders and bracing of the db oh squat.
This triplet style workout will test your ability to move quickly on your hands and efficiency in your dumbbell overhead squat position.
WORKOUT STRATEGY & FLOW
Double Unders: These are big sets and are all about controlling heart rate, and taking intentional breaks when needed.
Dumbbell Overhead Squats: We’d like you to be able to do unbroken sets for each arm. Your hips, ankles and thoracic spine should be very warmed up after the lifting so you can ideally have a great position here and not lose time from missed reps. Position is key here!
Session 2
Metcon (Time)
15-12-9
Sandbag (150/100)
Bar Muscle Up
strategy
TARGET SCORE
Target Time: Sub 7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: STEADY.This is the last workout of the day and some more pulling from the ground and on the pull up bar. Manage your fatigue and break where you need to.. if you need to! We want consistent pacing from start to finish!
How it should Feel: GRIPPY & GASSY! This workout will test your grip with the gymnastics and engine with the paired manageable pull from the ground.
WORKOUT STRATEGY & FLOW
Sandbag Clean: Stay on that bag as much as possible. Going smoothly should allow you to not stop working or slowing down. Breathe as that bag is going down to get your rest there.
Bar Muscle Up: Not a ton of reps here. If you can hold on, go for it. Otherwise, have a plan and stick to it.
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