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. Workout Prep (Perform after Lifting)
1 Set (at workout pace):
500m Bike
:15 Handstand Hold
3 Clean and Jerk (at workout weight)
500m Row
OG (class and compete)
Metcon (Time)
Partner
3000/2400m Bike Erg
*Partner Holds Plank
-into-
50 Clean and Jerks (155/105) (split as needed)
-into-
1500/1200m Row
*Partner Front Rack KB hold (2 kb’s)
70/55
Session 2
Metcon (Time)
15-12-9
Bar Muscle Ups
3-2-1
Pegboards
-rest 1:1-
3 Rounds
25 yard handstand walk
25 yard hand over hand sled pull (3×45/3×25) after each round
strategy
TARGET SCORE
Target Time each set: 6-7 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. Work within your limitations to avoid muscle failure, while pushing yourself to bigger sets on all movements. If comfortable try to go unbroken but take longer rest periods between movements.
How it should Feel: GRIPPY Knees weak, arms heavy….Like your mother could make spaghetti out of your arms.
WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Break before they break you! If comfortable with high reps then aim for 1-2 sets.
Peg Boards: Would love touch and go but ideally singles would be sufficient with quick rest between sets.
Handstand Walk: unbroken! Nothing else. (If you must break, keep it short and get back to moving!)
Sled Pull: Unbroken, non stop movement on the sled. That’s the aim here as well.
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