Open Gym Strength and Conditioning – CrossFit

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Warm-up

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Movement prep

AMRAP 8

:30 second row

10 low box step ups

:30 second echo bike

5 no push-up burpees + 5 light double db power snatches

Marty Mcfly and doc

Marty mcfly and doc (2 Rounds for reps)

6 sets

Odd Sets (1,3,5)

AMRAP 1 minute 30 seconds

250/200m Row

Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)

-Rest 30 seconds after each set-

Even Sets (2,4,6)

AMRAP 1 minute 30 seconds

12/10 calorie echo bike

Max Reps Devils Press (2×50/35)

-Rest 30 seconds after each set-
STIMULUS and GOALS

• How to Pace: CHALLENGE! Into a GRIND! The ergs are where we move, and the dumbbells are where we hold on and pray it will all be over soon. We are bouncing back and forth, alternating stations every set. Be ready for some intensity and built in rest just in the nick of time.

• How it should Feel: GASSY And GRIPPY! All the pulling and grip to light up your lungs and blow up the arms. Cardio with a pump, nothing better.

WORKOUT STRATEGY & FLOW

• Row/Bike: These two stations must be completed in under 60 seconds. 50 seconds would be great while winding down the final 20-30m for a smooth transition. Pacing is aggressive but controlled not to blow up before the dumbbells.

• Double Dumbbell Box Step Overs : Practice being smooth and efficient on the transitions, not wasting time turning and going into the next rep. If you choose to hold them in a farmer carrry hold, tilt the dumbbells forward . You may hold the dumbbells anyway

• Dumbbell Devil Press: Just keep moving! Be explosive with your hips and breathe on the ground if you are going to take a quick break.

Workout flow

FLOW

0:00-1:30:

250/200m Row

Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)

1:30-2:00: REST COMPLETELY

2:00-3:30

500/400m Bike Erg

Max Reps Devils Press (2×50/35)

3:30-4:00: REST COMPLETELY

4:00-5:30:

250/200m Row

Max Reps Dumbbell Box Step Overs (2×50/35) (24/20) in remaining time

5:30-6:00: REST COMPLETELY

6:00-7:30

500/400m Bike Erg

Max Reps Devils Press (2×50/35) in remaining time

7:30-8:00: REST COMPLETELY

8:00-9:30:

250/200m Row

Max Reps Dumbbell Box Step Overs (2×50/35) (24/20) in remaining time

9:30-10:00: REST COMPLETELY

10:00-11:30

500/400m Bike Erg

Max Reps Devils Press (2×50/35) in remaining time

11:30-12:00: REST COMPLETELY

Seated strict shoulder press (Weight)

Do a set every 2 minutes.

5 Seated Barbell Strict Press @ 7/10 RPE

5 Seated Barbell Strict Press @ 8/10 RPE

5 Seated Barbell Strict Press @ 8.5/10 RPE

5 Seated Barbell Strict Press @ 9/10 RPE

5 Seated Barbell Strict Press @ 9/10 RPE

*10 Dumbbell Push Press (50lb/35lb) after each set.
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Demo Videos

Seated Barbell Strict Press

Dumbbell Push Press

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How to approach the lifts

• Record each set as 1 of your scores for load

Examples Sets

@0:00

5 Seated Barbell Strict Press @ 7/10 RPE + 10 DB Push Press (50lb/35lb)

@2:00

5 Seated Barbell Strict Press @ 7/10 RPE + 10 DB Push Press (50lb/35lb)

@4:00

5 Seated Barbell Strict Press @ 7/10 RPE + 10 DB Push Press (50lb/35lb)

@6:00

5 Seated Barbell Strict Press @ 7/10 RPE + 10 DB Push Press (50lb/35lb)

@8:00

5 Seated Barbell Strict Press @ 7/10 RPE + 10 DB Push Press (50lb/35lb)

WHAT IS RPE?

• RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).

• Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).

• The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!

• The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM