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. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes moving through:
250m Ski (OR Row)
10 single arm kettlebell russian swings (each side)
5 Inchworm to Hollow
10 empty bar power snatches
20 shoulder taps in handstand
4. Workout Prep
1 Set (at workout pace):
3 Power Snatches (at workout weight)
15’ Handstand Walk
OG class
Metcon (2 Rounds for time)
2 Sets
3 Rounds
10 Power Snatches (95/65)
25’ Handstand Walk -or- 5 wall walks
-Rest 5 minutes b/t sets
OG Compete
Metcon (2 Rounds for time)
2 Sets
3 Rounds
10 Power Snatches (115/80)
50’ Handstand Walk
-Rest 5 minutes b/t sets-
strategy
TARGET SCORE
Target Time each set: 6-8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
How to Pace: GRING! Barbell and handstand is a tough combo. Expect a high heart rate and push the pace for these 2 sets.
How it should Feel: Lactic Acid party!. Expect a high heart rate on this workout and the burn to add up in the shoulders and legs!
WORKOUT STRATEGY & FLOW
Power snatches: Aim for fast singles and efficient movement. Don’t get sloppy in your later rounds!
Handstand walk: aim for unbroken 25’-50’ sections. Utilize the transition from the barbell to the handstand walk and back for your rest.
Session 2
Metcon (2 Rounds for time)
15-12-9
Bar muscle up
*100 double unders to start, between each round, and to finish
Rest 1:1
15-12-9
Bar muscle up
*50 heavy double unders to start, between each round, and to finish
strategy
TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!. This workout will be a challenge to maintain big sets.
How it should Feel: GRIPPY! Expect grip and shoulder fatigue early! Break smart to avoid blowing up.
WORKOUT STRATEGY & FLOW
Bar muscle ups: aim for 1-3 sets here. Depending on your bar muscle up skill and grip strength, you will be able to maintain bigger sets.
Double unders: aim to keep these in 1-2 sets throughout. Keep a relaxed grip on the jump rope to save the arms for the bar muscle ups.
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