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. Strength Prep
3 sets:
10 Barbell Back Rack Step Ups (moderately heavy) (slow and controlled eccentric!)
10 Tempo Sumo Deadlifts (5 second descent, explode up) (Moderate/Heavy)
10 Feet- Elevated Ring Rows
4. Movement Prep/Activation and Increasing Heart Rate
3 Sets:
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing, 5 Strict Pull Ups
5. Workout Prep – (Perform after the metcon)
1 Set (at workout pace):
1 Power Snatch (at workout weight) (each)
1 Clean and Jerks (at workout weight) (each)
2 Synchro Bar Muscle Ups
OG class
Metcon (Time)
“Team Tron”
40 Power Snatch (115/80)
30 Clean and Jerks (135/95)
20 Synchro Burpee Pull Ups
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! This workout individually is a grind but, add in a partner and go 1:1. This changes it drastically to where athletes will be fighting to keep the morale alive.
How it should Feel: MUSCLE ENDURANCE and CARDIO will be at an all time high. Something about heavy weights and a partner that just pushes you to that limit.
WORKOUT STRATEGY & FLOW
Power Snatch/Clean and Jerk: Both are performed in singles and should be steady paced. Perform 1 rep back and forth or up to 3 at a time, if more rest is ready between.
Burpee Pull Ups: The Goal should be at least sets of 3-5. Remember the body will be fried once you arrive at this point in the workout, so kip extra hard on that first rep and aim for a fast turnover at the top.
OG Compete
Metcon (Time)
Teams of 2
“Team Tron”
50 Power Snatch (155/105)
40 Clean and Jerks (185/125)
30 Synchro Bar Muscle Ups
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! This workout individually is a grind but, add in a partner and go 1:1. This changes it drastically to where athletes will be fighting to keep the morale alive.
How it should Feel: MUSCLE ENDURANCE and CARDIO will be at an all time high. Something about heavy weights and a partner that just pushes you to that limit.
WORKOUT STRATEGY & FLOW
Power Snatch/Clean and Jerk: Both are performed in singles and should be steady paced. Perform 1 rep back and forth or up to 3 at a time, if more rest is ready between.
Muscle Ups: The Goal should be at least sets of 3-5. Remember the body will be fried once you arrive at this point in the workout, so kip extra hard on that first rep and aim for a fast turnover at the top.
Session 2
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
10-15 minutes moving through:
15/12 Calorie Row (moderate pace)
5 Inchworms
10 Air Squats
10-15′ Handstand Walk
4. Workout Prep
1 Set (at workout pace):
3/2 Calorie Row
25’ Handstand Walk (with double obstacle)
4 Wall balls (20/14)
3/2 Calorie Row
Metcon (6 Rounds for time)
6 sets
25/20 Calorie Row
50’ Handstand Walk (with double obstacle every 25’)
25 Wall balls (20/14)
25/20 Calorie Row
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! THis is a great piece to open up session 2 with and find some sustainable intensity with volume. Build into your pace each set with row 2 being a touch faster than row 1.
How it should Feel: CARDIO! THe length and movement total will turn this one aerobic. Enjoy that feeling of knowing you are getting better with the work you are putting in!
WORKOUT STRATEGY & FLOW
Row: AIm for ~80% effort on row 1 and ~85% effort on row 2. Drive your pulls through your legs and be efficient!
50’ Handstand Walk (with double obstacles every 25’): This means 4 obstacles (one up ramp and one down ramp set back to back, with the pair every 25’), and you end up doing the up ramp, down ramp, flat ground, up ramp, down ramp, flat ground all in 50’. (The obstacles are placed together at the 25’ foot mark. (Check this video out for how we set them up in a workout)[https://www.youtube.com/watch?v=1XeD2CSVqg&abchannel=CrossFitMayhem]
You need to hit this in preparation if it comes up at SemiFinals or the Games.
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