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. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets:
1:00 machine of choice
5 Inchworm w/Push Up
5 spider lunges each side
8 RDL’s (start w/bar & add weight ea set)
4 hang power cleans
4 Over-head squats
4. Workout Prep
1 Set (at workout pace):
3 bar facing burpees
3 ground to over-heads
2 bar facing burpees
2 ground to over-heads
OG class
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
OG Compete
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
OG teens
Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Workout Prep
1 Set (at workout pace)
3 Deadlifts (at first workout weight)
2 Deadlifts (at second workout weight)
1 Deadlifts (at third workout weight)
1 Pegboard
Metcon (Time)
21-15-9
Deadlifts (185/135)
2-1-1
Pegboards (OR 3-2-1 Rope Climbs)
-Rest 1:1-
15-12-9
Deadlifts (225/155)
2-1-1
Pegboards (OR 3-2-1 Rope Climbs)
-Rest 1:1-
12-9-6
Deadlifts (275/185)
2-1-1
Pegboards (OR 3-2-1 Rope Climbs)
strategy
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: STEADY and GRIND! This workout is all about load management and knowing when to pull/climb. Monitor your arms and grip while trying to stay aggressive.
How it should Feel: GRIPPY! Wear your grips and get some chalk before each movement. MUSCLE ENDURANCE will start to build as weight goes up so be sure to make quick, calculated rest stops.
WORKOUT STRATEGY & FLOW
Deadlifts: Weight should start moderate-light and then slowly build up to a Heavy feel. The goal should be to complete reps in 1-3 sets with a slight build in rest between sets as weight increases.
Peg Board: If you have the ability to perform unbroken, then do so. Otherwise, look to break into singles to keep the grip and biceps at bay.
You will get a pretty good rest after each workout, so stay loose and try to keep pacing close on all 3.
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