Open Gym Strength and Conditioning – CrossFit
This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us at opengymstrength@gmail.com or text 337-377-9259 for more details. Every penny raised will go toward Coach Kwans medical expenses. We look forward to seeing you all on Saturday!
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 – (Open/QuarterFInals: Perform after the strength)
3-4 Rounds
10/8 Calore ski (start easy and build intensity each round)
5 Power Cleans (at ascending weight)
15 Standing Banded IY
10 hanging scap retractions
3-5 strict pull ups
4. Workout Prep
1 Set (at workout pace):
1 Power Clean (at workout weight)
2 Bar Muscle Ups
5/4 Calorie ski
OG class
Metcon (3 Rounds for calories)
3 Sets:
AMRAP 2 Minutes
3 Power Cleans (185/125)
6 burpee pull-ups
Max Calorie ski
-Rest 4 Minutes between sets-
OG Compete
Metcon (3 Rounds for calories)
3 Sets:
AMRAP 2 Minutes
3 Power Cleans (185/125)
6 Bar Muscle Ups
Max Calorie echo bike
-Rest 4 Minutes between sets-
strategy
TARGET SCORE
Target Calories each set: 20/16+
Minimum Calories before Scaling each set: 10/8
STIMULUS and GOALS
How to Pace: SPRINT! We have a big amount of rest built in so you can start and stay fast!
How it should Feel: GASSY! The intensity here and ski will keep you out of breath and ready for the rest!
WORKOUT STRATEGY & FLOW
Power Cleans: These can be quick singles or touch’n go. We want you to hold a good position for each, especially with your flat and braced back. Don’t use over 80% of 1RM Power Clean.
Bar Muscle Ups: Unbroken is great! No more than 3 sets. Keep these smooth and utilize that kip!
Ski: Hammer down here! Don’t slow and hold 85-90%+ pace!
You have to finish strong to get that calorie count!
Session 2
Metcon (Time)
2 Rounds
20 Burpee to Bar
15 Double Overhead Squats (70/50) Right Arm
20 Burpee to Bar
15 Double Overhead Squats (70/50) Left Arm
strategy
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your pace to finish this morning session! Start with a smooth first round, with the goal of non stop, stead movement and hang onto that for round 2!
How it should Feel: MUSCULAR ENDURANCE! You will likely be fried out from this morning session and volume this week! That’s okay!! Push through on this workout and get ready for 1 more session before some recovery time Thursday!!
WORKOUT STRATEGY & FLOW
Burpee to bar: We ideally want this at a standard 8′ height. find your pace you can hold onto throughout here and go!
Dumbbell overhead squats: Position is key here! Hang on and don’t get sloppy! Steady, clean reps is the aim.
Session 3
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
8-12 Minutes Moving Through:
1:00 Row (moderate pace)
50 Single Unders
5 Single Arm Dumbbell Thrusters (moderate) (each side)
4. Workout Prep
1 Set (at workout pace):
15 Double Unders
4/3 Calorie Row
2 Thruster (at workout weight)
Metcon (8 Rounds for time)
8 Sets
80 Double Unders
20/16 Calorie Row
10 Thruster (135/95)
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time: sub 2 minutes 30 seconds
Time Cap: 4 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This is a very “push yourself” type workout. Simple movements that end with everyone’s most hated movement. See how fast you can push the pace on the row and still hold onto that bar!
How it should Feel: LACTIC ACID PARTY! If you do this right then be prepared to hurt! Those legs and/or shoulders will be blown up!
WORKOUT STRATEGY & FLOW
Double Unders: These are pay to play! Stay smooth and control your breathing.
Row: Aim to get this done under a minute! Get a good moderate-fast pace but be able to get off and right into the Thrusters.
Thruster: Smooth is fast! Get in and out of that squat as smoothly as possible and if you need to rest pause at the top versus having to put the bar down. 10 is challenging but doable!
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