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
10-15 minutes moving through the following
1:00 Cardio (your choice) (start easy and build in speed)
10 single arm dumbbell shoulder-to-overheads (light/moderate) (each side)
10 single arm dumbbell suitecase deadlifts (light/moderate) (each side)
20 alternating v ups
10 squat with thoracic rotation
10 thread the needles (each side)
5 single-arm dumbbell overhead squats (light/moderate) (each side)
4. Workout Prep
1 Set: (at workout pace)
5 dumbbell shoulder-to-overheads (at workout weight)
5 dumbbell deadlifts (at workout weight)
5 GHD sit-ups (at workout weight)
10 single-arm dumbbell overhead squats (at workout weight) (5 each arm)
OG (class and compete)
Metcon (Time)
50 dumbbell shoulder-to-overheads (50/35)
50 dumbbell deadlifts (50/35)
50 GHD sit-ups
100 single-arm dumbbell overhead squats (50/35)
50 GHD sit-ups
50 dumbbell deadlifts (50/35)
50 dumbbell shoulder-to-overheads (50/35)
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
Fun Dumbbell chipper shoulder and core stability. Stimulus is moderate intensity with consistent high rep sets on the dumbbells.
WORKOUT STRATEGY & FLOW
Dumbbell Shoulder to Overhead: Start of the workout so don’t want to burn out early. Sets of 10+ reps should be the goal while keeping core tight and breathing at the top while staying controlled.
Dumbbell Deadlifts: Only one end of the dumbbell has to make contact with the floor. Stay tight in the midline and try to complete at least 20+ reps before resting.
GHD’s: Non-Stop is what we want to see so keep head neutral and utilize the hands to help launch the body up on every rep.
Single Arm Overhead Squats: We come to the cherry on top of the workout. Ideally 10 reps on each arm would be sufficient but depending on where your sweet spot is 1 arm may take more of the load to help keep moving. If able, switch overhead to keep movement rolling.
Session 2
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. Barbell Prep
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-
C) Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
4. Movement Prep/Activation and Increasing Heart Rate
3 Sets (Steady movement through the following):
250m Row (moderate/fast)
3 Snatches (at workout weight 1)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
10 Snatches (95/65)
-Rest 1 minute-
10 Snatches (135/85)
-Rest 1 minute-
10 Snatches185/125)
-Rest 1 minute-
In remaining time, Max-rep snatches (225/145)
strategy
TARGET SCORE
Target Reps: 31+
Minimum Reps before scaling: 25
STIMULUS and GOALS
Barbell cycling with ascending weight, what more could you ask for. Workout is all about grooving into the snatch and staying steady in pacing through weights. As weight goes up pace should be adjusted to keep us attacking within our realm of strength while avoiding failure.
Workout has planned 1:00 rest sections so use to your advantage and make sure to adjust weight during.
WORKOUT STRATEGY & FLOW
Snatches: Weight goes up and reps are all Squat Snatches: These should be attacked in singles and intensity adjusted as weight increases.
95/65 : Fast singles, looking to hit a rep and 3-5 seconds. This is your groove in weight and should be light (50%).
135/85: Smooth singles hitting a rep every 5-8 seconds. Moderate weight (60-70%).
185/125: Singles while looking to complete 1 rep every 10-20 seconds. Moderate/Heavy (75-80%).
225/145: If you make it here the goal has to 1+ rep. Don’t rush it , take a deep breath and pull with everything you got (85%).
Accessory
Metcon (No Measure)
12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)
4×8 B-stance Double Dumbbell Deadlift (Heavy)
4×6 Weighted Glute Ham Raise (Moderate)
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