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/Activation and Increasing Heart Rate
3-4 Sets:
4. Workout Prep
1 Set (at workout pace)
OG (class and compete)
Metcon (Time)
4 rounds
5 Power Cleans (185/125)
500 meter row @easy pace
-Rest 3 Minutes-
3 rounds
4 Power Cleans (205/135)
500 meter row @easy pace
-Rest 3 Minutes-
2 rounds
3 Power Cleans (225/155)
500 meter row @easy pace
strategy
TARGET SCORE
Score is total load
STIMULUS and GOALS
How to Pace: STEADY. We are working on barbell cycling volume at heavier power cleans! Don’t blow through the bike. Do the workout as intended.
How it should Feel: CARDIO. The volume here will add up and turn the workout more aerobic. Have fun with a solid sweat and moving some weight!
WORKOUT STRATEGY & FLOW
Power Cleans: Don’t end at over 85% of 1RM Clean. Go all singles here and work making each look the same! Work to catch in a good power position and not let your feet go too far out.
row: EASY. Use it to practice teaching your body to recover doing work (on a machine) between heavy lifting.
Add Comment