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

3a. Barbell Prep

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3. Movement Prep/Activation and Increasing Heart Rate

3 Sets:

1:00 bike (Easy to Moderate to Fast)

100 meter jog

5 hang muscle cleans

5 front squats

*start w/bar and add weight each round

4. Workout Prep

1 Set (at workout pace):

5/4 Calorie Echo Bike

10 yd shuttle sprint

2 power cleans (wk weight)

OG (class and compete)

Metcon (Time)

Three Person Team

“You Go – You Go – I Go”

1:2 – Work:Rest

4 Rounds (each)

15/12 cal Echo Bike

5 yd shuttle sprint (down and back)

10 yd shuttle sprint (down and back)

20 yd shuttle sprint (down and back)

5 power cleans (185/125)

Athletes Notes

Focus: Stimulus is moderate/moderate-high intensity. Athletes should be looking to push the pace on every round. 1:2 rest means that they will be resting for twice the amount of time they worked, which should be adequate time to replicate the effort of the previous round. It will be tempting to lie down between rounds but athletes should continue to move around and perform active recovery to be ready for the next round. Substitute a 185/135 power clean if you do not have access to a sandbag.