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
8-12 minutes moving through:
20/16 Calorie Ski (OR Row) (easy to moderate)
5 goblet squats (light), 5 jumping air squats,
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Ski Erg (OR Row)
5 Wall Balls (20/14)
OG class
Metcon (Time)
Teams of 2
8 sets (each)
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.
OG Compete
Metcon (Time)
Teams of 2
10 sets (each)
20/16 Calorie Ski Erg
20 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.
strategy
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: GRIND! Here’s a nasty cardio kicker where you will have to work for your rest. If you work fast enough on the wall balls and waste no time transitioning then your rest should be 20+ seconds every time.
How it should Feel: GASSY! You gotta pay the price if you want to rest.
WORKOUT STRATEGY & FLOW
Ski Erg: Pacing should be around 75% with the goal to finish sub 60 seconds. Don’t sprint the ski or you will suffer in later sets and allow more rest for your partner. Remember to use your total body and roll your arms out on the ascent. Make sure to reset the ski erg everytime or have it set up on target calories.
Wall Balls: As soon as you hand the handles off we need to get right to work cause Partner 2 is hot on your tracks. Unbroken is the only thing we want here so attack the ball, breathe through the motion and roll your arms after each throw.
Session 2
Burgener clean warm-up (No Measure)
Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon (Time)
For Time:
5 rounds
6 Deadlift (225/155)
5 Hang Power Power Clean (225/155)
4 Push Jerk (225/155)
strategy
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: STEADY, GRIND! This is heavy and very grippy. “DT ” on steroids and it will bury you if you let it. Be smart on break up sets and not push your grip to failure. Be conservitive off the start and try to keep consistent round times.
How it should Feel: GRIPPY! If you attack it too fast off the start then you are going to get stuck in a hole.
WORKOUT STRATEGY & FLOW
Deadlifts: Weight should be under 60% of 1RM and doable for unbroken sets. However, like the DT strategy, complete 5 reps unbroken, drop, and then deadlift your last rep before transitioning into the Hang Power Cleans.
Hang Power Cleans; Make sure you are ready to go unbroken here before completing that last deadlift. If you know that you need to break before the press then be sure to complete only 4 Hang Power Cleans before you drop the bar to break.
Shoulder to Overhead: Like everything else we need to go unbroken. This will be a challenge should make sure you are ready and either use the Push Jerk or Split jerk to complete reps.
When selecting weight you need to make sure that all reps are possible starting with Shoulder to Overhead and then working down. Deadlift will be the easiest so cater towards the Hang Power Clean and Shoulder to Overhead before the start.
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