Open Gym Strength and Conditioning – CrossFit
Warm-up (No Measure)
1. Crossover Symmetry Activation
2. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Row
5 Inchworm w/Push-Up
10 Box Jump w/Step Dwon
10 Single Arm Deadlift R/L (Light-Moderate)
3. Workout Prep
1 set (at workout pace)
3 Deadlift (At workout weight)
3 Burpee Box Jump Over (At workout height)
OG (class and compete)
Metcon (3 Rounds for time)
For Time: (Team of 2)
3 Sets:
15-12-9
Deadlifts (225/155)
Burpee Box Jump Overs (24″/20″)
-rest while partner goes-
strategy
TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is high intensity with a “push the pace” type approach. Workout is moveable weight for big sets while attacking Burpees so why not give it a good effort.
Partner completes 15-12-9, then partner 2 follows repeat for 2 sets each.
WORKOUT STRATEGY & FLOW
Deadlift: The weight should be moveable for big sets. We want the weight to be under 50% of your 1RM, so you can do unbroken touch and go sets. Stay tight, with active lats and make sure to while standing all the way up to breathe.
Burpee Box Jump Over: Stay low and keep moving. Pace is all relative to where your fitness level is but mindset is the same….Non-stop ATTACK!. 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 reps when coming out of the burpee so that you are not consistently placing strain on one side of the back for all 72 reps.
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