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

5:00 easy bike

-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 Sets

12/10 echo bike

10 empty bar power snatches

4. Workout Prep

1 Set:

4 Power Snatches (at workout weight 1)

3 Power Snatches (at workout weight 2)

2 Power Snatches (at workout weight 3)

1 Power Snatch (at workout weight 4)

OG class

Metcon (6 Rounds for time)

Every 3:00 (6 sets)

– 0:00 – 3:00

15/12 Calorie Echo Bike

15 Power Snatches (55/35)

– 3:00 – 6:00

15/12 Calorie Echo Bike

12 Power Snatch (75/55)

– 6:00 – 9:00

15/12 Calorie Echo Bike

9 Power Snatches (95/65)

– 9:00 – 12:00

15/12 Calorie Echo Bike

6 Power Snatches (115/75)

– 12:00 – 15:00

15/12 Calorie Echo Bike

3 Power Snatch (135/95)

– 15:00 – 18:00

15/12 Calorie Echo Bike

1 Power Snatch (155/105)

Sub 20/16 calorie row

OG Compete

Metcon (6 Rounds for time)

Every 4:00 (6 sets)

– 0:00 – 4:00

15/12 cal echo bike

30 Power Snatches (75/55)

– 4:00 – 8:00

15/12 cal echo bike

25 Power Snatches (95/65)

– 8:00 – 12:00

15/12 cal echo bike

20 Power Snatches (115/80)

– 12:00 – 16:00

15/12 cal echo bike

15 Power Snatches (135/95)

– 16:00 – 20:00

15/12 cal echo bike

10 Power Snatches (155/105)

– 20:00 – 24:00

15/12 cal echo bike

5 Power Snatches (185/115)

– 24:00 – 28:00

15/12 cal echo bike

5 Snatches (205/125)

– 28:00 – 32:00

15/12 cal echo bike

5 Snatches (225/135)

sub 20/16 calorie row or ski

strategy

TARGET SCORE

Target time each set: Sub 2 minutes 30 seconds

Time cap each set: 3 minutes 30 seconds

STIMULUS and GOALS

Stimulus is high intensity. Athletes have 6 back to back mini-metcons for time (6 separate scores for time). Athletes will complete 15/12 calories bike followed by power snatches. Once snatches are completed, athletes will rest the remainder of that 3 minutes. For example, if athlete A finishes 20/15 calories and 30 Power Snatches in 2:40, they have 1:20 to load the weight for the next round and rest. They will begin the next bike and snatches (at a heavier weight) on the next three minutes interval. These are fast, quick efforts.

Power Snatch: The starting weight should be around under 40% 1RM and the heaviest weight used in the workout should not be above 85% 1RM of your max snatch. Earlier weights will start as big touch and go sets, with later weights changing to fast singles. Ideally, you will be getting 90+ seconds of rest.

Weightlifting

Push Press + Push Jerk + Push Press (4×3)

– (1+1+1) x 4 sets. Work up to a challenging set!

* Rest 60-90 secs between sets

Pause in the receive for 2 seconds

Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Record each set as 1 of your scores for load

Clean Lift Off to 1″ + Clean + Jerk (4-4-4-3-3)

– (2+1+1)x3 sets

– (1+1+1) x2 sets

* Rest 2 minutes between sets

Move up in weight each set. Do not start counting sets until 65% 1RM clean and jerk.

Focus is on consistency and speed!

Record each set as 1 of your scores for load

Power Clean + Hang Squat Clean (10-8-6-4)

– (1+1) x 5 reps

– (1+1) x 4 reps

– (1+1) x 3 reps

– (1+1) x 2 reps

* Rest 2 minutes between sets

These should be unbroken… all touch and go from one movement to the next.

Move up in weight each round.

Rest as needed in between sets.

Record each set as 1 of your scores for load

Clean Pull (- 4×4 @ 95% 1RM Clean – rest 60-90 seconds between)