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
3 Rounds
20/15 Calorie Row (build from easy to moderate)
20 step back lunges (total)
10 hanging scap retractions
5 kip to swing
3 strict pull ups
4. Workout Prep
1 set (at workout pace)
5/4 Calorie Row
10’ Back Rack Walking Lunge (135/95)
2 Bar Muscle Ups
OG (class and compete)
Metcon (8 Rounds for time)
Teams of 2 (1:1)
8 Sets (each)
15/12 Calorie Row
50’ Dual DB walking lunges 50/35
5 Bar Muscle Ups
-Rest 1:1 between sets-
*scale 5 burpee pull-ups for muscle ups
strategy
TARGET SCORE
Target time each set: sub 2 minutes
Time cap each set: 3 minutes
STIMULUS and GOALS
Stimulus are high intensity interval sets. There are lower reps requirements on all three movements to keep stimulus and 1:1 work/rest means you can push the pace on each set.
If you don’t have a partner have them rest 1:1 after each set.
WORKOUT STRATEGY & FLOW
Row: Keep intensity around 80-85% and should focus on long, strong pulls. Make sure you are finishing the pull before returning in and look for and correct the common fault of re-bending the knees before the hands have come back in. We want you to finish the row around 40-50 seconds so scale reps to keep intensity high.
Back Rack Walking Lunges: Be sure to choose a weight you can keep the 50’ unbroken with. It should be a light to moderate weight. Work on smooth steps and minimizing any wobble or stutter steps.
Bar Muscle Ups: The rep range here should allow you to complete them in 1, at the most 2 sets. The point is to keep intensity up across movements. The 5 reps here is a great opportunity to work on hitting all 5 without any pauses at the top and making every rep look the same. NO chicken winging today!!!
Weightlifting
Snatch push press + Overhead squats (6-6-4-4-4)
– (5+1) x 2 sets
– (3+1) x 3 sets
* Rest 2 minutes between sets *
Snatch high pull+ power snatch+ snatch (4-4-3-3-3)
– (2+1+1) x 2 sets @ 70-75% 1RM Snatch
– (1+1+1) x 3 sets @ 75-80% 1RM Snatch.
* Rest 2 minutes between sets *
Back Squat ( 5,3,1,5,3,1,10)
Murph prep (optional)
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
2 sets:
1:00 ski erg
5 burpee broad jumps
20 shoulder taps
5 scap pull-ups
10 goblet squats w/1 second pause at bottom
Metcon
Metcon (5 Rounds for time)
Every 3:00 for 15 minutes complete 1 round of the following:
2 rounds of “Cindy”
200m row
“Cindy”
5 pull-ups
10 push-ups
15 air squats
*SCALED
Every 3:00 for 12 minutes complete the following:
1 round of “Cindy”
200m row
Add Comment