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. Clean Progressions

4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)

3 Sets:

1:00 Ski (10 Damper)

5 power cleans (start w/bar and increase ea set)

8 ring rows

5 squat cleans (start w/bar and increase ea set)

5. Workout Prep

1 Set (at workout pace):

2 power cleans (wk weight)

1 rope climb

2 squat cleans (wk weight)

1 rope climb

OG class

Metcon (Time)

12-8-4

power clean (135/95)

3-2-1

Rope Climb

-Rest 1:1-

6-4-2

Squat clean (185/125)

3-2-1

Rope Climb

OG Compete

Metcon (Time)

12-8-4

Power Clean (155/105)

3-2-1

Rope Climb

-Rest 1:1-

6-4-2

Squat Clean (205/135)

3-2-1

Rope Climb

strategy

TARGET SCORE

Target Time Set 1: sub 8 minutes

Time Cap Set 1: 10 minutes

Target Time Set 2: sub 7 minutes

Time Cap Set 2: 9 minutes

STIMULUS and GOALS

How to Pace: Grind! We want to attack this workout one rep at a time. Focus on only that rep and don’t get too far ahead of yourself.

How it should Feel: Grippy! Between the cleans and rope climbs you are going to be holding onto something the whole time. Be prepared for this and have a plan going in.

WORKOUT STRATEGY & FLOW

Cleans: Singles all the way! Let the dropping of the bar be your rest and then get right back on it.

Rope Climb: Smooth on the way up, smoother on the way down and limited rest in between reps.