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. 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”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate (Perform after the lifting)
2-3 Sets:
15/12 Calorie Ski
15/12 Calorie Row
All on rings: 8 Hanging Scap retractions, 4 Kip to Swing, 2 Strict Pull Ups, 2 Ring Dips
10 Kettlebell Suitecase Deadlifts (moderate) (each side)
15 Banded Good Mornings
10-20’ Handstand Walk
5. Workout Prep
2 Muscle Ups
10’ Handstand walk
2 Deadlifts (at workout weight 1)
10’ Handstand walk
2 Deadlifts (at workout weight 2)
OG class
Metcon (2 Rounds for time)
2 sets:
10 Burpee Pull Ups
5 Wall Walks
10 Deadlift 185/125
5 Wall Walks
5 Deadlift 225/155
5 Wall Walks
10 Burpee Pull Ups
Rest 1:1
strategy
TARGET SCORE
Target Time for each set: 7-8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
This workout is high skilled and focused on moving at a steady pace through each part of the chipper.
Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!
WORKOUT STRATEGY & FLOW
Burpee pull-ups: Goal is to be smooth and consistent here. No need to break these or but don’t red line by coming out too hot!
wall Walk: Everyone’s favorite! Keep your core engaged and focus on covering a lot of distance with the hands. Avoid short choppy steps
Deadlift: We want this to be a moderate and moderate/heavy weight but not over 70% 1RM for the 2nd weight.
OG Compete
Metcon (2 Rounds for time)
2 sets
10 Muscle Ups
50’ Handstand walk
15 Deadlift 225/155
50’ Handstand walk
10 Deadlift 275/185
50’ Handstand walk
10 Muscle Ups
-Rest 5:00 between sets-
strategy
TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
This workout is high skilled and focused on moving at a steady pace through each part of the chipper.
Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!
WORKOUT STRATEGY & FLOW
Muscle Ups: We’d love 2 sets on most of these. Break into 3 if needed, but scale if you must drop to 4 sets. Don’t get lazy on your ring dip kip!
Handstand Walk: We’d love this to be 2 quick 25’ sets or an unbroken 50’. Breath when upside down! This will help in transition!
Deadlift: We want this to be a moderate and moderate/heavy weight but not over 70% 1RM for the 2nd weight.
Session 2
Warm-up (No Measure)
1. Hinshaw Warm up
2. Workout Prep
1 Set (at workout pace):
200m at 1-mile pace
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
running
Metcon (Time)
Run “Threshold” Workouts
1600m at easy pace
-2min rest-
400m at 1-mile pace
-3min rest-
1200m at easy pace
-2min rest-
400m at 1-mile pace
-3min rest-
800m at easy pace
-2min rest-
400m at 1-mile pace
-3min rest-
400m at easy pace
-2min rest-
400m at 1-mile pace
Add Comment