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. 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 Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate
3:00 cardio (moderate pace)
-then-
3 Sets
1 squat snatch (build weight each set)
3 power clean and jerk (build weight each set)
30 single unders
5. Workout Prep (after the muscle ups)
1 set (at workout pace)
1 squat snatch (at workout weight)
1 power clean and jerk (at workout weight)
10 double unders
6. Squat Prep (after the metcon)
A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
B) Begin building up to starting weight in sets of 2-3
OG class
Metcon (Time)
10 Rounds
1 Squat Snatches (115/80)
3 Power Clean and Jerks (115/80)
25 Double Unders
-Rest 3 Minutes-
5 Rounds
1 Squat Clean and Jerks (115/80)
3 Power Snatces (115/80)
25 Double Unders
OG Compete
Metcon (Time)
10 Rounds
1 Squat Snatches (155/105)
3 Power Clean and Jerks (155/105)
30 Double Unders
-Rest 3 Minutes-
5 Rounds
1 Squat Clean and Jerks (155/105)
3 Power Snatches (155/105)
30 Double Unders
strategy
TARGET SCORE
Target Time set 1: sub 10 minutes
Target Time set 2: sub 5 minutes
Time Cap set 1: 15 minutes
Time Cap set 1: 8 minutes
STIMULUS and GOALS
Stimulus moderate intensity with consistent pacing on the barbell until the last 2 rounds, then blitz it (or just hang on).The overall Focus should be to try and keep round times relatively the same.
Another 2 part double banger of Snatch and Clean and Jerk. Accept that you are in the workout for the long haul and enjoy the ride.
WORKOUT STRATEGY & FLOW
Snatch: Weight should be moderate where failure isn’t even a thought (60-70% or less of 1RM). Remember every round the weight will feel like it gets heavier. Stay consistent with set up, don’t rush into it and be fast under the bar every time! Remember part 1 is squat snatches and part 2 is power snatches!
Clean and Jerk: Same bar, same weight as snatch. You can be a little more aggressive with this since it should feel relatively light. Weight should be moveable for touch and go reps but fast singles would definitely be the safe approach with this one. Aim to hit a rep every 3-5 seconds and focus on consistent landing with feet and not jumping out each time. Remember part 1 is power clean and jerks and part 2 is squat clean and jerks!
Double Unders: Unbroken is a goal but we all know it depends on the day. Stay light on the feet, relax your shoulders down and try to breathe steady through the set.
For both workouts a good goal would be keeping rounds on the minute or less to reach the target time. Use this as a scaling reference to adjust weight and reps.
Weightlifting
Back Squat (- 10 sets x 3 reps @ 84% 1RM Back Squat )
Front Squat (3 sets x 2 reps @101% 1RM Front Squat )
Session 2
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
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
4. Workout Prep (SemiFinals/Games – complete after the row)
1 Set: (at workout pace)
10’ sled push (3×45/2×45 – on turf)
1 Rope Climb
10’ sled push (3×45/2×45 – on turf)
Metcon
Metcon (Time)
200’ sled push
20 Muscle Ups
200’ sled push
-Rest 5 MInutes-
150’ sled push
15 Rope Climbs
150’ sled push
-Rest 5 MInutes-
100’ sled push
10 Legless Rope Climbs
100’ sled push
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