Open Gym Strength and Conditioning – CrossFit
Warm-up
0:00-10:00
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Todays Lifting
12:00-30:00
Clean and Jerk (3×3)
1 Clean + 2 Jerk @ 8.5-9/10 RPE
1 Clean + 2 Jerk @ 8.5-9/10 RPE
1 Clean + 2 Jerk @ 8.5-9/10 RPE
Clean Pull (3×3)
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
Movement prep/Workout prep
35:00-42:00
1. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets:
1:00 Row
10 Front Squat (45/35)
5 Strict Press in Squat Stance (45/35)
50 Single Under
2. Workout Prep
1 Set (at workout pace):
100m Row
2 Thrusters (at workout weight)
20 Double Unders
Partner throw down Friday
45:00-60:00
Metcon (Time)
Partner Throwdown Friday:
500m Row (each, at the same time)
45 Thrusters (95/65) (split as needed)
300 Double Unders (split as needed)
45 Thrusters (95/65) (split as needed)
500m Row (each, at the same time)
strategy
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want to be nice and smooth all the way through. Most of the work will be on the thrusters and double unders so really dig in there.
How it should Feel: LACTIC ACID PARTY! Those shoulders will be burning and legs on fire so staying poised and smooth will be key.
WORKOUT STRATEGY & FLOW
Row: Think a nice moderate-fast pace at the beginning and then closer to fast-faster at the end of each set.
Thruster: The key will be keeping these in bigger to unbroken throughout. Slow down your pace if you have to so that you can ensure that.
Double Under; These should be smooth and in bigger chunks. Stay calm and breathe through each rep.
SCALING
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