Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
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
2-3 Sets
1:00 Ski (build intensity each round)
1:00 Bike (build intensity each round)
10 Abmat Sit Ups
10 hanging scap retractions
5 kip to swing
1 strict pull up
5 inchworms
3 spiderman lunge stretch (each side)
1 burpee broad jump
4. Workout Prep
1 Set: (at workout pace)
3 Chest to bar pull ups
3 Bar Facing Burpees
3 Toes to bar
3 Bar Facing Burpees
OG class
Metcon (Time)
20-15-10-5
Pull-ups
Bar Facing Burpees
-Rest 5:00-
20-15-10-5
Toes to bar
Bar Facing Burpees
OG Compete
Metcon (Time)
27-21-15-9
Chest to bar pull ups
Bar Facing Burpees
-Rest 5:00-
27-21-15-9
Toes to bar
Bar Facing Burpees
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
The stimulus is high intensity. Athletes should focus on fast, quick sets on bar work and steady pacing on their burpees.
This is High skilled gymnastics mixed in with a grip intensive lung burner.
WORKOUT STRATEGY & FLOW
Chest to Bars: Total reps are 72. Try to avoid going to burn out and stay with rep ranges that will allow for a quick rest and then going straight into the next set.
Toes-to-bar: Total reps are also 72. Similar to Chest to Bar, Fight to avoid burnout on this movement. Set reps might be smaller than planned so make the adjustments on quicker rest time and remember to focus on a big hip drive.
Bar facing burpees: Total reps are 144 for both combined (72 each). Must face the bar during the burpee. Rep is completed when landed on the opposite side of the bar. Standards require a two foot take off and a two foot landing with the jump over the bar. Additionally, it is worth pointing out (for athletes who get a tight back during this movement) to step up on the left side and the right side on alternating sides for each rep when coming out of the burpee so that you are not consistently placing strain on one side of the back (and leg) for all 144 reps. Try to move non-stop at a steady pace that doesn;t blow the body up early. Sprint the last set of each workout!
Accessory
Metcon (No Measure)
3-4 Rounds
10 Single Arm Dumbbell High Pull (each side) (moderate weight)
10 Single Dumbbell Arm Press (each side) (moderate weight)
10 Deadbug (each side)
1:00 Hollow Hold
Conditioning
Metcon (15 Rounds for time)
15 sets
20/16 calorie assault bike (fast)
-rest 1 minute between sets-
Session 2 (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
10-15 Minutes (Steady movement through the following):
250m Ski
500m Bike Erg
8 single arm kettlebell push press (light/moderate) (each side)
8 single arm kettlebell watiers front rack squats (light/moderate) (each side)
8 box jumps (step down – increase height each round)
4. Workout Prep
1 set (at workout pace)
8/6 calorie Ski
8/6 calorie Bike Erg
3 Shoulder to Overhead (at workout weight)
3 Back Squats (at workout weight)
3 box jumps ((at workout height)
Metcon
Metcon (3 Rounds for time)
3 sets
20/16 calorie Ski
20/16 calorie Bike Erg
15 Shoulder to Overhead (115/80)
15 Back Squats (115/80)
20 box jumps (40″/32″)
15 Back Squats (115/80)
15 Shoulder to Overhead (115/80)
20/16 calorie Bike Erg
20/16 calorie Ski
-Rest 3:00 between sets-
Deadlift (5-5-5-5-5-10-10)
Perform 5 working sets of 5 (building throughout)
~Build in the 72-77% of 1RM Range
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