Open Gym Strength and Conditioning – CrossFit

Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than welcome to do Murph on Friday or the Monday after.

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (Open/QuarterFInals: Perform after the strength)

2-3 Sets:

1:00 Jog

1:00 Ski

:30 Handstand Hold

3. Workout Prep

1 Set (at workout pace):

100m run

6/5 Calorie Ski

20’ Handstand walk

OG class

Metcon (4 Rounds for time)

PARTNER THROWDOWN FRIDAY!!

4 sets

300m run (together)

60/48 Calorie Ski (split as desired)

300m run (together)

6 wall walks (split as desired)

-Rest 3 minutes between sets-

strategy

TARGET SCORE

Target Time Each Set: sub 7 minutes

Time Cap Each Set: 10 minutes

STIMULUS and GOALS

How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.

WORKOUT STRATEGY & FLOW

Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.

Bike Erg: We want fast intervals back and forth with your partner! We recommend going 15/12 back and forth to keep intensity up!

wall Walks: Go 1 for 1 here with your partner…keep a tight midline and active shoulders while breathing throughout the entire movement.

OG Compete

Metcon (6 Rounds for time)

Individual version

6 sets

300m run

30/24 Calorie Ski

300m run

100’ Handstand walk

-Rest 3 minutes between sets-

strategy

TARGET SCORE

Target Time Each Set: sub 6 minutes

Time Cap Each Set: 8 minutes

STIMULUS and GOALS

How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.

WORKOUT STRATEGY & FLOW

Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.

Ski: Focus on nice clean pulls and not falling off your pace as the sets happen.

Handstand Walk: Focus on getting these done in nice big chunks. If you can’t keep 50ft sections think about scaling.

Barbell cycling

power clean and power jerk (EMOM 5: 6 power clean and jerks)

power jerk-

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
5 Minutes Every Minute On the Minute

6 Power Clean and Jerks (135/95)

strategy

TARGET SCORE

Use 40-50% of 1RM Clean and Jerk (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 Clean and Jerks: 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!

Mini pump (shoulders/glutes)

4 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight

10 DB Snow Angel Raise @ light weight

15 GHD Hip Raise

10 DB Box Step-Ups (each side) @ moderate weight

-Rest 3 min b/t round-