Open Gym Strength and Conditioning – CrossFit
Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided. Hope to see everyone there.
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 Row (start easy and build intensity each round)
10 single arm dumbbell upright rows (each side) (light/moderate)
10 bottom of squat thoracic rotations
10 hang muscle snatch (empty bar)
10 overhead squats (empty bar)
4. Workout Prep
1 Set: (at workout pace)
9/7 Calorie Row
3 Hang Muscle Snatch (at workout weight)
3 Overhead Squats (at workout weight)
OG class
Metcon (10 Rounds for time)
10 sets
15/12 Calorie row -or- 200m run
10 Hang Power Snatch (75/55)
10 Overhead Squats (75/55)
-Rest 1:1 b/t sets-
OG Compete
Metcon (10 Rounds for time)
10 sets
15/12 Calorie Row -or- 200m run
10 Hang Power Snatch (95/65)
10 Overhead Squats (95/65)
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
The stimulus is high intensity. Focusing on unbroken movements and fast transitions.
*
WORKOUT STRATEGY & FLOW
Row: this should be a fast pace row. Aiming to finish in under 1:00.
Hang snatches: These should be unbroken and smooth. Don’t let yourself get out of control here. If you are bouncing the bar, make sure to get the arms fully locked out at the bottom of each rep.
Overhead squats: These should be unbroken and fast. Do not sacrifice range of motion to go faster. Make sure the hips are fully open at the top of each rep and you break parallel.
Session 2
Metcon (Time)
For Time:
20 Med Ball GHD Sit Ups (20/14)
40 Shoulder to Overhead (115/80)
20 Med Ball GHD Sit Ups (20/14)
40 Strict Handstand Push Ups
20 Med Ball GHD Sit Ups (20/14)
– Rest 5:00 –
40 Shoulder to Overhead (115/80)
40 GHD Sit Ups
40 Strict Handstand Push Ups
strategy
TARGET SCORE
Target Time set 1: 12-14 minutes
Target Time set 1: 8-9 minutes
Time Cap set 1: 17 minutes
Time Cap set 2: 13 minutes
STIMULUS and GOALS
Stimulus for today in moderate/steady pacing. Major points are the volume of weighted GHD’s and volume of work placed on the shoulders.
WORKOUT STRATEGY & FLOW
GHD’s: Total volume for GHD’s is 60 reps weighted and 40 unweighted across the entire workout.
Shoulder to overhead: This is 100 reps at a moderate weight. Make sure to squeeze your glutes and breathe out when driving overhead to keep core engaged. Break these up early in order to save the shoulders for the strict handstand push ups.
Strict handstand push ups: Similar to the shoulder to overhead, break these up smart from the beginning. Small sets with short rest is recommended.
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