Open Gym Strength and Conditioning – CrossFit
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
4 Sets
16/12 Calorie Row (build intensity each round)
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
strategy
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
The Open is here and here again! GO TO THE DARK PLACE!!!!
Shut the brain off and just move! You can pace and stick to it, but accept the fact that it’s going to hurt and attack each station.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.
Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you go on the last set. Stay low and try to keep moving with a goal finish time around 60 seconds.
If you have completed this workout before. Be sure to use what you’ve learned and make the proper adjustments to get a better time.
Muscle Clean (5-4-3-2-1)
Clean + Jerk Dip + Jerk (4-4-3-3)
Shoulder Press (- 3×5 – Perform 10 strict HSPU in between sets.)
Deadlift (5×3 (climbing in weight))
Power Snatch (- 2×5+5+5 power snatch )
How to approach the lifts
Rest as needed in between sets so that you are able to complete unbroken or fast singles.
5 at light weight
Immediately into 5 at medium light weight
Immediately into 5 at medium weight
Record last 5 reps on Set 1 and 2
Add Comment