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
4 Sets
15/12 Calorie Row
5 Up Downs
5 Half bottom burpees
5 box jump with step down
5 Power Cleans (start with an empty bar and build across sets)
4. Workout Prep
1 Set: (at workout pace)
7/5 Calorie Row
3 Burpees Box Get Over (at workout height)
2 Power Cleans (at workout weight)
OG class
Metcon (AMRAP – Rounds and Reps)
25 Minute Partner AMRAP
24/18 Calorie Row
15 Burpee Box Jump Over (24″/20″)
5 Power Cleans (155/105)
-Complete rounds back and forth-
OG Compete
Metcon (Time)
For Time: (Team of 2)
5 Sets (each)
30/24 Calorie Row
15 Burpees Box Get Over (48″)
10 Power Cleans (225/155)
-Complete rounds back and forth-
strategy
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
The stimulus of this workout will be consistent moderate high intensity across all rounds. Try to hold the row at a moderate pace, move steady on the burpees and attack the barbell. Utilize the rest to recovery and keep round times relatively close to the start.
Go hard and make sure your partner doesn’t get more rest then you.
WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate/fast (80%) making sure to have a strong leg and hip drive while breathing on each pull. Be sure to wind down the last few calories to get the heart rate down before going into the burpees.
Burpees: Use the hands and keep moving on each rep. Does not have to max effort but try not to stop and pause between reps. Just move steadily and breathe through the motion.
Power Cleans: Weight should be around 75% of max and look to attack in singles. Try to hit a rep every 5-8 seconds. Speed through the middle and pop under the bar will help keep reps consistent as body fatigues.
Weightlifting
Jerk Balance+ Behind the neck push press in jerk split stance (3×6)
(3+3) x 3
* Rest 60-90 seconds between sets
Record each set as 1 of your scores for load
This should be light.
This is a skill work. Don’t worry about heavy loading.
Pause Dip (pause for 2 second in the bottom of the dip) + Dip + Jerk (4×3)
(1+1+1) x 4
* Rest 60-90 seconds between sets
Work up in weight through the 4 sets.Try and end with a challenging weight. If you’re feeling good, get after it
Record each set as 1 of your scores for load
Power Clean + Clean + Jerk (5×3)
– (1+1+1) x 5 sets
* Rest 2 minutes between sets
Build in weight throughout the 5 sets. Work to end around 85-95% of 1RM power clean.
Work between 75%-85% 1RM Power Clean
Snatch Pull (- 3 sets x 3 reps @105% 1 RM Snatch * )
Metcon
Metcon (Time)
50 GHD Sit Ups
5 Legless Rope Climbs
50 GHD Sit Ups
5 Pegboards
strategy
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
The stimulus is a quicker sprint like chipper. This workout places a heavy focus on short sets of high skilled gymnastics while the core is fatigued.
WORKOUT STRATEGY & FLOW
GHDs: Aim to keep these in big of sets as possible. Use the legs as much as possible to avoid core burnout.
Legless Rope Climbs: Aim to finish these in under 2 minutes. Use your arms for as big and fast of pulls as possible to minimize core fatigue here as well.
Pegboards: Expect these to be more difficult than normal with your fatigued core. Focus on staying over the pegs and being aggressive with the 5 to finish strong!
Session 2
Running warm-up (No Measure)
1. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Conditioning
Metcon (3 Rounds for time)
Run
1 mile at easy pace,
1 mile at easy/mod pace,
1 mile at mod pace,
-No rest b/t reps-
Total: 4800m
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