Open Gym Strength and Conditioning – CrossFit

Friendly Reminder:
Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com.

Thanks,
OG staff

BENCHMARK THURSDAY

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. Barbell Prep

A) 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”

Tall Power snatch – “PULL UNDER”, 2″, 4″, 6″

Tall snatch – “PULL UNDER”

C) 3x High Hang Snatch + 3x Hang snatch + 3x power snatch

4. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

1 Minute Row (easy to moderate)

5 Inchworms into box jump (w/ step down)

5 power snatches

5. Workout Prep

1 Set: (at workout pace)

2 Power snatches(at workout weight)

4 burpees over bar

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

Bike erg

Metcon (Distance)

BikeErg

12min at 80-85rpm

4min at 90-95rpm

5x (1min at 60-65rpm easy, 1min at 90-95rpm)

4min at 80-85rpm

5x (1min at 100-105rpm, 1min at 60-65rpm easy)