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
1 Set (at workout pace):
150m Ski
2 Sandbag Over Shoulder (at workout weight)
OG (class and compete)
Metcon (7 Rounds for time)
7 Sets (each)
300m Row
10 Power Cleans 135/95
-Partner 1 complete full rounds before switching with Partner 2-
strategy
TARGET SCORE
Score is TOTAL Time including when your partner goes (or rest)
Target Time: 21 minutes
Time Cap: 26 minutes
STIMULUS and GOALS
How to Pace: SPRINT! These are essentially 1:1 sprints. Go harder than you think you can with the reps on the sandbag not being that many. However, don’t let form falter for the faster time.
How it should Feel: LACTIC ACID PARTY or CARDIO. This should sting a bit. What type of athlete you are, will determine how it will feel. Bigger ,stronger athletes will experience more cardio and smaller, more cardio based athletes will experience more muscular fatigue. Legs will be a little lit up from the machine but with the reps being smaller it will also hurt your lungs along with your legs.
WORKOUT STRATEGY & FLOW
Row/Ski: These should be at a fast pace but not 100% effort. Utilize your legs to take away some fatigue from your arms and lats.
Sandbag Clean: Only 6 reps here so you should be done pretty fast. Stay smooth on your reps and breathe as the bag is going down so as to not rest too long.
Session 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
1 Pegboard
Run 200m
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