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:
0:45 Bike (Easy/Moderate)
0:45 Row OR Ski (Easy/Moderate)
5 Half Bottom Burpees
5 Spiderman Lunge Stretch (each side)
2 Half Way Up Rope Climbs
4. Workout Prep
1 Set (at workout pace):
4 Synchro Bar Facing Burpees
1 Rope Climbs (each)
OG (class and compete)
Metcon (5 Rounds for time)
Partner Workout
5 sets
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time Each Set: sub 3 minutes 30 seconds
Time Cap Each Set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace here to see how hard you can push on the burpees and keep that pace on your rope climbs.
How it should Feel: GASSY! These will be quick rounds so you will be breathing heavy fast. Lock in and try not to blow up early.
WORKOUT STRATEGY & FLOW
Bar Facing Burpee: Everyone knows their pace here. Get into that early and maybe push it a little bit on the back half of each set.
Rope Climb: Key is going to be focusing on coming down from the top and limiting rest in between reps.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep
Junkyard Dog Part 1
Junkyard Dog Part 2
3. Barbell Prep
Burgener Warm up Snatch: 3-5 reps at each movement
Coach B Coaching Skill Transfer Exercises Snatch: 3-5 reps at each movement
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Workout Prep (complete after finishing the Strength)
2 sets (build up in weight)
3 Double Dumbbell Clean and Jerks
3 Toes to Bar
3 Double Dumbbell Front Squats
3 Handstand Push Ups
Metcon (Time)
Run
600m-400m-200m
Run
12-8-4
Bar Muscle Ups
24-16-8
Med Ball GHD Sit Ups (20/14)
strategy
TARGET SCORE
Target Time: sub 11 minutes
Time Cap each set: 14 minutes
STIMULUS and GOALS
How to Pace: GRIND! Work to pace accordingly throughout. Use this piece as a chance to push yourself in the final portion of today after all the volume of the week, while finding the sweet spot between redlining and “over pacing”. Get the work done and don’t stop moving!
How it should Feel: CARDIO! With all of the other work done today, and a moderate time domain, this one can turn aerobic since you will be so warmed up and ready to finish strong!
WORKOUT STRATEGY & FLOW
Run: Aim to go from fast to faster! Don’t slow down and know the runs will be short and sweet!
Bar Muscle Up: Faster and unbroken is the aim! Transitions should be quick to and from this part.
Med Ball GHD Sit Up: These are challenging and a heavier weight. Work to move at a steady pace and try to keep them going without breaking.
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