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:
5 Single Arm Kettlebell Windmill (each arm)
10-15 Ring Push Ups
20 Frog Stance Glute Bridge
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
5-10 Minutes moving through:
0:45 Echo Bike or Assault Bike
10 Single Arm Kettlebell Swings (each side) (moderate)
5 pistols to progressively lower target (start with a box and get lower each round) (each side)
5. Workout Prep
1 Set (at workout pace):
8 Air Squats
2 Dumbbell Snatches (at workout weight 1)
4 pistols
2 Dumbbell Snatches (at workout weight 2)
OG class
Metcon (Time)
50 Air Squats
25 Dumbbell Snatches (50/35)
50 Air Squats
-rest 1:1-
25 Pistols (OR 50 Air Squats)
50 Dumbbell Snatches (35/20)
25 Pistols (OR 50 Air Squats)
OG Compete
Metcon (Time)
50 Air Squats
25 Dumbbell Snatches (70/50)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (50/25)
25 Pistols
strategy
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a deload week. Move quickly and enjoy the lowered volume.
How it should Feel: GASSY. With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.
Air Squats: Fast and furious is the goal here! Unbroken is ideal
Pistols: We don’t do these as often so aim to use these for some intentional practice as well as working them at a slightly faster recycle rate.
Accessory
3 sets:
5 Single-arm Kettlebell Windmill (each arm)
10-15 Ring Push-Ups
20 Frog Stance Glute Bridges
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