Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
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
8-12 minute AMRAP
15/12 calorie bike
5 tempo air squats (3 sec down – 2 sec hold – fast up)
5 Worlds greatest stretch (each side)
4. Workout Prep (after the strict handstand push ups)
1 Set: (at workout pace)
7/5 calorie bike
5 air squats
OG class
Metcon (Time)
Teams of 2
150/120 Calorie Echo bike
100 Synchro Air Squats
Split Bike calories as needed *
OG compete
Metcon (2 Rounds for time)
Teams of 2
2 Sets:
200/160 Calorie Assault Bike (OR 160/130 Calorie Echo Bike)
125 Synchro Air Squats
-Rest 5:00 between sets-
* Split Bike calories as needed *
strategy
TARGET SCORE
Target Time each set: sub 10 minutes (individuals) 12 minutes (team)
Time Cap each set: 14 minutes (individuals) 16 minutes (Team)
STIMULUS and GOALS
The Stimulus today is moderate to high intensity. You should look at completing the bike in sets that will allow for intensity to be kept up and completing squats in either quick, fast sets or moderately-paced, larger sets.
Communicate with each other and try not to bury your partner.
WORKOUT STRATEGY & FLOW
Bike: It is suggested to keep bike effort close to 80-85% effort and only stay on the bike for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest. Suggested sets of 10 calories for males and 8 calories for females. Switching off more often may result in loss of time due to too many transitions. The strategy of ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remainder of calories will keep teams moving efficiently. Another way to help maintain good intensity is 30 seconds back and forth which will allow for both athletes to give consistent efforts within their limitations while keeping rest equal.
Synchro Air Squats: Legs will obviously be fatigued from the bike when moving to squats, so you should move/pump their legs when not working to prevent cramping/help clear fatigue. Similar to individual air squats, common faults will be not hitting full extension or below parallel due to trying to keep up with a partner that is moving slower or faster than their chosen pace. Having one of you in the pair count reps out loud at some interval (i.ie every 10 reps) will sometimes help in getting synchronicity timed correctly. Cue “get your chest high” at the top of the squat will help the athlete reach full extension. Fast 10s or grind through a high set and break when both need it.
Weightlifting
Overhead Squat (5-4-3-2-1)
How to approach the lifts
Record your last weight (heaviest single)
Use 5 sets to work up to a heavy single
Example Sets
Set 1:
5 reps @ 135#
-rest 60-90 seconds-
Set 2:
4 reps @ 155 #
-rest 60-90 seconds-
Set 3:
3 reps @ 185#
-rest 60-90 seconds-
Set 4:
2 reps @ 205#
-rest 60-90 seconds-
Set 5:
1 reps @ 225#
-rest 60-90 seconds-
Based off of 225# goal weight
Power Snatch (- 4×2 @Light/moderate weight)
Snatch Grip Deadlift (- 3×3 @ 90% 1 RM Snatch)
Session 2 (OG compete)
Warm-up (No Measure)
1. Crossover Symmetry Activation
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
3-4 Sets
1 min easy cardio
5 Deadbugs (each side)
5 Deadlifts (empty bar)
5 Single Dumbbell Shoulder to Overhead (light) (each side)
5 hanging scap retractions
5 kip to swing
4. Workout Prep
1 Set: (at workout pace)
3 Deadlifts (at workout weight
3 Double Dumbbell Shoulder to Overhead (at workout weight)
3 Toes to bar
Metcon (AMRAP – Reps)
12 min AMRAP
4-8-12-16-20….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50s/35s)
Toes to bar
strategy
TARGET SCORE
Target Time each set: 200
Time Cap each set: 150+
STIMULUS and GOALS
Stimulus for workout is moderate pacing with consideration of increasing volume as workout progresses. You should be able to do reps unbroken on each movement until round of 8 reps or 12 reps.
Don’t shoot out of the gate like a racehorse but rather with a mindset of steady attack mode.
WORKOUT STRATEGY & FLOW
Deadlift: Weight should be around 55-60% of your one rep max, have a “moderate” weight feeling, and also be a weight that you could perform 10 unbroken comfortable reps of when fresh.
Double DB Shoulder to Overhead: You will use two dumbbells and should use a weight that will allow them to 10 reps unbroken when fresh. You can strict press, push press, or push jerk. Make sure to keep the grip relaxed to manage grip fatigue.
Volume on this workout can add up quickly. Both other movements utilize grip, so be smart on the T2B, starting with smart sets and quick breaks.
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