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. Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

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″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

5. Movement Prep/Activation (Perform after the Lifting)

3 Sets:

0:30 pull up bar hang

15 banded good mornings

12 deadlifts (empty bar)

9 hang power cleans (empty bar)

6 shoulder to overhead (empty bar)

6. Workout Prep

1 Set: (at workout pace)

3 deadlifts (at workout weight 1)

2 hang power cleans (at workout weight 1)

1 shoulder to overhead (at workout weight 1)

1 deadlift (at workout weight 2)

1 hang power cleans (at workout weight 2)

1 shoulder to overhead (at workout weight 2)

OLY

Cluster (EMOM 10: 1 cluster (squat clean thruster))

Every minute, On the minute (10:00)

1 Cluster (Squat Clean Thruster)

* Add weight to each set

OG class

Metcon (Time)

Partner “DT”

Teams of 2

4 Sets

2 Rounds of DT

1 Round of Heavy DT

2 Rounds of DT

-rest 1:1 b/t sets-

DT =

12 deadlifts (115/80),

9 hang power cleans (115/80),

6 push jerks (115/80)

Heavy DT =

12 deadlifts (155/105),

9 hang power cleans (155/105),

6 push jerks (155/105)

*complete relay style (I go, you go ) Partner A completes one full set…then Partner B goes.

OG Compete

Metcon (Time)

Partner “DT”

Teams of 2

4 Sets

2 Rounds of DT

1 Round of Moderate/Heavy DT

2 Rounds of DT

-rest 1:1 b/t sets-

DT =

12 deadlifts (155/105),

9 hang power cleans (155/105),

6 push jerks (155/105)

Heavy DT =

12 deadlifts (185/125),

9 hang power cleans (185/125),

6 push jerks (185/125

*complete relay style (I go, you go )

strategy

TARGET SCORE

Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

THis workout is designed to give you a dose of regular DT conditioning while getting the heavy barbell thrown around as well. Don’t underestimate this one!

WORKOUT STRATEGY & FLOW

Regular DT: We’d love you to have to only set down the barbell 2-3 times tops. IF you are a barbell beast, go for unbroken!

Heavy DT: This will be challenging under fatigue but you can stay moving without having to stop if you commit to attacking the barbell. 11 deadlifts, 1 deadlift 8 hang cleans, 1 hang clean 6 shoulder to overhead. That’s a solid strategy.

Accessory

Metcon (No Measure)

Alt. DB Tempo Bench + Double DB Bench

4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).

*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Barbell Skull Crushers

4 sets: 10-15 reps; same resistance across. Moderate weight

*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.

Seated Tricep DB French Press

4 sets: 12-15 reps; moderate loading

*Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and

Session 2

Warm-up (No Measure)

Athletes Notes

1. Crossover Symmetry Activation

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

1:00 Ski (easy to moderate)

5 strict hanging knee raises

1 rope climb (half way up the rope)

100′ Sandbag Carry (Light to Moderate)

4. Workout Prep

1 set (at workout pace)

1 Rope Climb

50m Ski

25′ Sandbag Carry (at workout weight)

Metcon

Metcon (Time)

4 Rounds

4 Rope Climbs

500/400m Ski

150’ Sandbag Carry (200/150 (OR 200’ w/ 150/100)

strategy

TARGET SCORE

Target Time: sub 14 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

This workout is designed to test your cardio, grip and core endurance. The movements compound!

WORKOUT STRATEGY & FLOW

Rope Climbs/Legless: We’d love to hit each set of 4 in 50 seconds or less. Jump high and don’t waste any pulls! You can make up some time here!

Toes to bar: Your grip will be fatigued from this portion. Still aim for bigger sets and don’t get lazy!