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
5:00 easy cardio (your choice)
*perform 4 inchworms every minute on the minute
-then-
Barbell Prep – (perform all movements below in the power position (no squat required))
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″
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
2-3 sets
5 spiderman lunge stretch (each side)
5 bottom half burpees
5 power snatch (start with empty bar and build in weight)
4. Workout Prep (after the muscle ups)
1 set (at workout pace)
2 Power Snatches (at heavier workout weight)
2 Burpee over Bar
2 Power Snatches (at lighter workout weight)
OG class
Metcon (Time)
For Time
2 Rounds:
10 Power Snatches (115/80)
8 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches (75/55)
8 Burpee over Bar
OG Compete
Metcon (Time)
For Time
2 Rounds:
10 Power Snatches (175/115)
12 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches (115/75)
12 Burpee over Bar
strategy
TARGET SCORE
Target time: 8 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
Stimulus for the workout today
The stimulus for today’s workout will have two parts. First, will be moderate intensity, planned rest on the bar, and steady work on the burpees. In the second part we want to see the intensity increase as the weight gets lighter and we near the finish.
Don’t come out too hot and burn out. No rest between workouts, except for the time it takes to change weight.
WORKOUT STRATEGY & FLOW
Power Snatches: Weight for the first couplet should be around 70%. Goal should be at least 5 smooth touch and go reps. Fast singles are acceptable if this allows you to keep moving. Second weight we want to see unbroken. Going to be tough and definitely a mental push but weight should not be the issue here. Breathe on each rep and know when to break on the first workout to avoid early burn out.
Burpee over Bar: Parallel with the bar and stay low. First workout needs to be smooth and at a pace that will avoid early burn out. Second workout is whatever is left in the tank with an attack mindset. Don’t stop moving.
Remember you are only allowed one bar so set weight accordingly for easy change and try to somewhat recover during workout change.
Weightlifting
Snatch push press+ OHS + Snatch Balance (5×3)
– (1+1+1) x5sets @ 65%% of best snatch
* Rest 2 minutes between sets *
Power Snatch (5×3 (build up to a moderate 3))
Pause Back Squat + Back Squat: (5×2)
(1+1) x 5. Work up in weight each set.
* Rest 60-90 secs between sets
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
3a. Assault Bike Prep (SemiFinals/Games Track)
Assault Bike
1:00 easy
2x (20sec mod arms, 40sec easy)
2x (15sec fast, 45sec easy arms)
3b. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
2:00 Cardio (Your choice)
10 single arm dumbbell power cleans (moderate weight) (each side)
10 banded good mornings
Metcon (4 Rounds for calories)
Assault (or Echo Bike) “Arms Focused” Workout
4 sets:
90sec moderate,
30sec fast
-No rest b/t reps-
-rest 1min b/t sets-
-Rest: 5min-
5sec sprint at max effort (arms and legs),
No rest
60sec sprint at max effort (arms only).
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