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 – (perform after the metcon)
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″
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
C) Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
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″
4. Workout Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving Through the following:
1:00 Echo/Assault Bike (easy to moderate)
15 banded good mornings
10 Single Arm Dumbbell Thruster (5 each side)
10 Box Step Ups
10 Single Arm Dumbbell RDL (each side) (Light-Moderate)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
5. Workout Prep
1 Set (at workout pace):
3 Dumbbell Deadlifts (at workout weight)
2 Box Jumps (at workout height)
2 Dumbbell Thrusters (at workout weight
OG class
Metcon (Time)
For Time:
20-16-12-8-4
Dumbbell Deadlifts (2x50s/35s)
15-12-9-6-3
Box Jumps (24″/20″)
10-8-6-4-2
Dumbbell Thrusters (2x50s/35s)
OG Compete
Metcon (Time)
For Time:
15-12-9-6-3
Dumbbell Deadlifts (2x70s/50s)
15-12-9-6-3
Box Jumps (30″/24″)
9-7-5-3-1
Dumbbell Thrusters (2x70s/50s)
strategy
TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
This is a moderate effort workout focused on unbroken sets and smooth transitions.
WORKOUT STRATEGY & FLOW
Double dumbbell deadlifts: aim for unbroken sets here. Smooth and consistent, standing all the way up each rep.
Box jumps: aim for a consistent pace here. No rebounding!
Double dumbbell thrusters: take a second before you pick up the dumbbells. Aim for unbroken reps here. Focusing on a strong drive out of the bottom of the squat. Fire the hips to get the dumbbells up and overhead in a smooth movement.
Session 2
Row warm-up (No Measure)
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
Row “lactate threshold” workout
Metcon (6 Rounds for time)
Row Lactate Threshold
6 sets:
400m at mod pace, 200m at easy pace,
200m at fast pace, 200m at easy pace,
-Rest 1 minute b/t sets-
*Score Total time with 5 minutes of rest included
Add Comment