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
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. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
5-10 minutes moving through the following
1:00 Cardio (moderate) (your choice)
4 back squats, 4 overhead squats, 4 front squats (all with empty bar)
20′ Back Rack walking lunge, 15′ Overhead walking lunge, 15′ Front Rack walking lunge (with empty bar)
1:00 Practicing Free Standing Handstand Hold
5. Workout Prep
1 Set (at workout pace):
5′ Back Rack Walking Lunge, 5′ Overhead Walking Lunge, 5’ Front Rack Walking Lunge (all at workout weight)
2 Back Squats, 2 Overhead Squats, 2 Front Squats (all at workout weight)
15’ Handstand Walk
OG class
Metcon (Time)
50′ double db Walking Lunges (35/20’s)
20 Back Squats (115/80)
50’ Handstand Walk or 5 wall walks
-rest 1:00-
50’ double db Walking Lunges (35/20’s)
20 Overhead Squats (115/80)
50’ Handstand Walk or 5 wall walks
-rest 1:00-
50’ double db Walking Lunges (35/20’s)
20 Front Squats (115/80)
50’ Handstand Walk or 5 wall walks
OG Compete
Metcon (Time)
50’ Back Rack Walking Lunge (115/80)
20 Back Squats (115/80)
50’ Handstand Walk
-rest 1:00-
50’ Overhead Walking Lunge (115/80)
20 Overhead Squats (115/80)
50’ Handstand Walk
-rest 1:00-
50’ Front Rack Walking Lunge (115/80)
20 Front Squats (115/80)
50’ Handstand Walk
strategy
TARGET SCORE
Score is total time REST included! (there is 2 minutes of rest total)
Target Time: sub 7 minutes (rest included)
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: SPRINT. We want this to be at a sprint or near sprint pace with all to mostly all unbroken sets throughout. The two 1 minute rest portions built in will allow you to hold a sprint like pace.
How it should Feel: GASSY. With the sprint pace, your heart rate will be jacked along with your breathing. The lactic acid in the legs may build up as well, but the distance and reps are manageable.
WORKOUT STRATEGY & FLOW
Lunges: The distance should be unbroken most to all of the workout. We want each step to be the same and you to kiss the knee on the ground. Be stable and focused here.
Squats: If you can go straight into these from the lugnes, then great! The challenge is to move quickly here without breaking down form.
Handstand walk: Try to move fast on your hands!! We’d love 1-2 sets throughout. This is where we want you to finish strong and earn some rest!
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