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. Movement Prep

3 Sets:

7 Cossack Squat (each leg)

20 second push up (10 seconds on way up & 10 seconds on the way down)

5 Banded Kettlebell Overhead Squat

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

3 Sets

15 Calorie row (moderate to fast)

10 power snatches (start with empy bar and add weight)

5. Workout Prep

1 set (at workout pace):

5-3

Row Calories

Power Snatches (105/75)

Strength (lower)

Back Squat (8-8-6-6)

Back Squat:

8 reps @ 60%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

* Rest as needed between sets *

OG class

Metcon (Time)

21-15-9

Calorie Row

Power Snatches (85/55)

strategy

TARGET SCORE

Target time: Sub 6 minutes

Time Cap: 8 Minutes

STIMULUS and GOALS

We are going 1 time through. BURN IT DOWN!!!

Power Snatches: This weight should be LIGHT! This means it takes 3 sets at most on the 21s! 1-2 sets is ideal. Use under 50% of 1RM Power Snatch

OG Compete

Metcon (Time)

21-15-9

Echo bike Calories

Power Snatches (105/75)

strategy

TARGET SCORE

Target time: Sub 6 minutes

Time Cap: 8 Minutes

STIMULUS and GOALS

We are going 1 time through. BURN IT DOWN!!!

Power Snatches: This weight should be LIGHT! This means it takes 3 sets at most on the 21s! 1-2 sets is ideal. Use under 50% of 1RM Power Snatch.