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

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

4. Movement Prep/Activation and Increasing Heart Rate – (perform after the Strength)

3 Sets:

1 Minute Row (start easy and build intensity each round)

5-10 inchworms into box step ups

5-10 power clean and jerks (start with empty bar and add weight)

5. Workout Prep

1 Set: (at workout pace)

2 Power Clean and Jerks (at workout weight)

2 Burpee Box Jump Overs (at workout height)

OLY

Clean (Work up to a heavy single)

– Build to a heavy single in 10 mins. Then work back down to 85-90% of that heavy single and hit for 2 singles.

* rest 60 seconds between sets *

Work up to a heavy single. Then work back down (after 10 minutes) to 85-90% of that heavy single and hit for 2 singles.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

OG class

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Clean and Jerk (135/95)

Burpee Box Jump Over (24″/20″)

OG Compete

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Power Clean and Jerk (155/105)

Burpee Box Jump

strategy

TARGET SCORE

Target Time: 7-8 minutes

Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with no breaks. We recommend quick step up burpees.

Session 2

Warm-up

Warm-up (No Measure)

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

8-12 Minutes Moving steadily through:

200m Bike Erg (or Mountain Bike)

1 Half Rope Climb (Go Half way up the rope)

10 shoulder taps in push up plank

5 Push Ups to Downward dog

4. Workout Prep

1 set (at workout pace)

100m bike

1 Rope Climb

3 push ups

Metcon

Metcon (Time)

5 Rounds

2000m bike erg (OR 1 mile mountain bike)

-into-

5 Sets:

1 Rope Climb

10 Push Ups

-into the bike-

strategy

TARGET SCORE

Target Time: 40-45 minutes

Time Cap: 50 minutes

STIMULUS and GOALS

Stimulus is moderate intensity. This is a LONG workout that will involve a lot of muscular endurance.

WORKOUT STRATEGY & FLOW

Bike Erg: Moderate pacing here is the goal (70-75% intensity). Don’t come hot and hold a pace you could maintain for 50-60 minutes straight. Control breathing and wind down the last 25-50 to steady the heart rate.

Push Ups: These push ups add up! Start with manageable sets and play the long game. Quick sets of 3-5 works over the long haul. Shake out as needed”