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. Hinshaw Warm up
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
5. Workout Prep
1 Set (at workout pace):
Run 50m
3 Kettlebell Swings (at workotu weight
2 pull ups
OG class
Metcon (Time)
Run 1,200 meters
63 kettlebell swing (53/35)
36 pull-ups
Run 800 meters
42 kettlebell swings (53/35)
24 pull-ups
Run 400 meters
21 kettlebell swings (53/35)
12 pull-ups
OG Compete
Metcon (Time)
Run 1600m
63 Dumbbell Snatches (70/50)
36 Chest to bar Pull Ups
Run 1000m
42 Dumbbell Snatches (70/50)
24 Chest to bar Pull Ups
Run 400m
21 Dumbbell Snatches (70/50)
12 Chest to bar Pull Ups
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: STEADY. This is a classic from the 2010 Games! You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive our pacing can be!
How it should Feel: GASSY & GRIPPY! It is about grip/pulling fatigue and managing a high heart rate throughout. Stay mentally tough!
WORKOUT STRATEGY & FLOW
Run: This is the bulk of the workout so we have to stay running at a moderate to moderate/fast pace throughout! So come out with a 70-80% intensity and then kcik it up to 80-90% for the 800m and 400m. You should go straight into the kettlebell swings without any rest after the run!
Kettlebell Swings: These should be relatively light and fast! Go for the kettlebell snatch to speed them up if you can keep them unbroken.
Pull Ups: This is a relatively low rep count to what we usually do. Focus on a smooth tight butterfly and hang on as long as you can since the run is right after and you will be able to let your grip recover.
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