Open Gym Strength and Conditioning – CrossFit
Warm-up
0:00-10:00
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snat
OLY
12:00-25:00
power snatch + snatch (3-2-2-2)
2 Power Snatch + 1 Snatch @ 8/10 RPE
1 Power Snatch + 1 Snatch @ 9/10 RPE
1 Power Snatch + 1 Snatch @ 9.5/10 RPE
1 Power Snatch + 1 Snatch @10/10 RPE
Movement prep
27:00-39:00
1. Movement Prep/Activation and Increasing Heart Rate [Perform after the strength]
1-2 Sets
16/12 Calorie Bike (build intensity each round)
8 goblet kettlebell thrusters (light)
8 hanging scap retractions
6 kip to swing
4 hanging knee to chest
2. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Assault Bike
5 Wall Balls (20/14)
5 Toes to Bar
Metcon
42:00-60:00
Metcon (Time)
50/40 Calorie row -OR- 40/32 calorie echo bike
42-30-18
Wall Balls (20/14)
Toes to Bar
50/40 Calorie row -OR- 40/32 calorie echo bike
*Sub 40/32 Calorie Echo Bike, 50/40 Cal Row, OR 500m Run if needed
strategy
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!
How it should feel: LACTIC ACID PARTY into CARDIO! This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work.
Ladies have less calories on the bike but the same number of wall balls and toes to bar.
WORKOUT STRATEGY & FLOW
Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.
Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!
Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball
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