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
10-15 Minutes (Steady movement through the following):
1 Minute Cardio (Your choic) (start easy and build intensity each round)
7 single leg dumbbell RDL (each side) (moderate)
7 single arm dumbbell russian swing (each side) (moderate)
7 single arm dumbbell press (each side) (moderate)
50 single unders
4. Workout Prep
1 Set: (at workout pace)
2 Single Arm Dumbbell Clean And Jerks (at workout weight)
15 Double Unders
OG class
Metcon (Time)
10 Single Arm Dumbbell Clean And Jerks (50/35)
10-20-30-40-30-20-10
Double Unders (OR 2x Single Under)
*Start and finish the workout with Double Unders
OG Compete
Metcon (2 Rounds for time)
2 Sets:
10 Single Arm Dumbbell Clean And Jerks (70/50)
20-40-60-80-60-40-20
Double Unders
*Start and finish the workout with Double Unders
-rest 5:00 between sets-
strategy
TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate intensity while being mindful of grip as the workout goes on. Smooth reps on the dumbbell and stay relaxed on the rope will help keep efficiency.
The forearm pump will get real in this one.
WORKOUT STRATEGY & FLOW
Dumbbell Clean and Jerk: Heavy dumbbell and the reps stay the same so nowhere to hide on this. Reps are 10 total so 5 each arm and the transition will help with cycle time but if grip is breaking down then look to switch at the bottom to stay moving. Be overly aggressive with the hip drive and punch as weight will only get heavier as workout goes on. Try to stay cycling for all 10 reps or break into 2 sets with a quick turn around on rest.
Double Unders: Reps climb up and then descend back down. Stay calm and relaxed with loose shoulders and fast wrist. Light on the feet and breathe while trying to stay unbroken. Sometimes it’s better to ride the wave to the end then to break and try to regain control.
2 sets will be tough so make the adjustments on pacing for the second workout and see if you can maintain.
Weightlifting
Power Snatch (3-3-2-2-1-1-1)
– 2×3
– 2×2
– 3×1
* Rest 60-90 seconds between sets
Snatch Balance (3-3-2-2-1-1-1)
– 2×3
– 2×2
– 2×1
* Rest 60-90 seconds between sets
Hang Snatch (- 8,6,4,8,6,4)
unbroken
Front Squat (5×3)
– 5×3 Move up in weight each set.
* rest 60-90 seconds between sets *
Session 2
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
3 Sets
15/12 Calorie Ski
15/12 Calorie Row
10 hanging ring scap retractions
6 kip to swing
2 strict ring pull ups
2 strict ring dips
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie ski
2 Muscle ups
5/4 Calorie Row
1 Muscle up
Metcon
Metcon (2 Rounds for time)
2 sets (1 set every 12:00)
30/24 Calorie Row
15 Muscle ups
30/24 Calorie Row
10 Muscle ups
strategy
TARGET SCORE
Target Time each set: 6-7 minutes
Time cap each set: 9 minutes
STIMULUS and GOALS
This workout is extreme should endurance and gymnastic pressing capacity with enough cardio walking separating the muscle ups to keep you moving!
WORKOUT STRATEGY & FLOW
Calorie Ski Row: Maintain a fast to faster pace throughout with the shorter calorie amount.
Muscle Ups: This is the bulk of the workout here! Be smart with your sets and don’t go to failure. Break it into manageable sets from the beginning. 3 sets of 5 & 2 sets of 5 from the get go is a solid approach.
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