8/31/21

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

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