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. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep and Increasing Heart Rate
3 sets:
1:00 Ski (easy)
1:00 Row (easy)
5 Clean and Jerks (build in weight each set)
5. Workout Prep
1 Set (at workout pace)
250m Bike
2 Clean and Jerk (at workout weight)
OG (class and compete)
Metcon (6 Rounds for time)
6 sets
Ski 25/20 Calories
Row 25/20 Calories
-Rest 1:1 b/t sets-
*Perform 10 Power Clean and Jerks (155/105) during rest
strategy
TARGET SCORE
Total time includes all rest
Target Time: sub 28 minutes
Time Cap: 35 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. We are trying to push the pace on the bike while keeping good solid reps on the power clean and jerks.
How it should feel: GASSY. This one will leave you out of brath with the back to back machines into the fast barbell work!
WORKOUT STRATEGY & FLOW
Bike: Try to keep a good fast pace here but not blow yourself up.
Clean and Jerk: We definitely recommend quick singles with a consistent, yet quick set up for each rep. If you love this movement and want to try 2-3+ of touch’n go then you can try!
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