Open Gym Strength and Conditioning – CrossFit
On May 5th Gage (age 12) and his brother Ryerson Russell were involved in a devastating car accident. Unfortunately Gage has suffered a traumatic brain injury and is currently undergoing mental/physical rehabilitation. Both of Gage’s parents serve the community as a teacher and police officer and attend CrossFit 171.
On Saturday, May 21st from 11am-3pm “Claws for a Cause” benefit will be held to help ease the financial strain the Russell’s face. Tickets are $20 a piece which include 2 containers of crawfish w/potatoes and corn. We have 15 tickets available at the box. Pick-up will be at CrossFit 171 from 11-3pm on Saturday. If interested in purchasing tickets please get with Ben/Brandon.
**All ticket orders are due by this evening.**
Thank you.
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. Movement Prep/Activation and Increasing Heart Rate – (Open and Quarterfinals perform after the lifting)
2-3 Sets:
1:00 Ski
5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Warm-Up to Dumbbell Overhead Squat weight.
4. Workout Prep
1 Set (at workout pace):
2 right-arm dumbbell overhead squats (at workout weight)
2 bar muscle-ups
2 left-arm dumbbell overhead squats (at workout weight)
4 toes-to-bars
OG class
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 burpee pull-ups
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars
OG Compete
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (70/50)
5 bar muscle-ups
10 left-arm dumbbell overhead squats (70/50)
15 toes-to-bars
strategy
TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling: 4
STIMULUS and GOALS
How to Pace: STEADY! We want you to try and hold consistent round times on this workout. 75-80% intensity and bump it slightly the last round.
How it should Feel: GRIPPY GASSY! If you get a good position on the overhead squat, then it should be a great workout to test your overhead stability and full body capacity!
WORKOUT STRATEGY & FLOW
Dumbbell overhead squats: Take extra time before the workout to get in a good position if needed. We’d like these to be unbroken most of the workout.
Toes to bar/Bar muscle ups: Be Smooth and know your ability on all of these. Don’t come out unbroken then fall apart in later rounds!
Barbell cycling
Power Snatch (EMOM 10: 6 power snatches)
10 Minutes Every Minute On the Minute
6 Power Snatches (135/95)
strategy
TARGET SCORE
Use 40-50% of 1RM Snatch (or less)
STIMULUS and GOALS
We want you to use a weight you can complete for all smooth touch’n go reps! This is working on your barbell cycling capacity.
WORKOUT STRATEGY & FLOW
Power Snatches: Be smooth with each rep, and try to make each one look the same. Don’t rush or be in a hurry. Smooth is fast!
SCALING
The SCALING aim is to use the appropriate weight
Scaling option to finish near the target score:
10 Minutes Every Minute On the Minute
6 Power Snatches (115/80)
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
2-3 Sets
1:00 Row
:30 Handstand Hold
10 Inchworm w/Push Up
1:00 Ski
20 Step Back Lunge
4. Workout Prep
1 Set (at workout pace):
1 Wall Walks
5/4 Calorie Ski
20’ Handstand walk
20’ Front Rack Walking Lunge (at workout weight)
Metcon (6 Rounds for time)
6 sets
5 Wall Walks
25/20 Calorie Ski
50’ Handstand walk
50’ Front Rack Walking Lunge (155/105)
-Rest 1:1 between sets-
strategy
TARGET SCORE
Target Time Each Set: Sub 4 minutes
Time Cap Each Set: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY! There’s a good amount of work to do here and a lot of sets of it. Find your pace early and try to stay at a consistent pace across the board.
How it should Feel: CARDIO! If you are pacing this right then not one thing should beat you up too much and it should turn aerobic as the sets add up.
WORKOUT STRATEGY & FLOW
Ski: Keep a nice steady moderate/fast pace here. Fast and frequent pulls are the best way to get through this!
Handstand Walk: Try to keep these 50ft sections unbroken. Break should be short when you kick down.
Lunge: This weight is challenging but one you can keep unbroken, even under fatigue, if you stay mentally tough!
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