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. Movement Prep
3 sets:
20 Steps Farmer Carry DB/KB Walking Lunge
10 Push ups
10 Deep Air Squats (challenge your depth here)
5 Single Arm Bottoms Up Ketllebell Presses (each side)
3. Barbell Prep
Coach B Coaching Burgner Warm Up Clean
Coach B Coaching Skill Transfer Exercises Clean
4. Workout Prep
1 Set (at workout pace)
Run 200m
Row 4/3 Calories
Echo Bike 3/2 Calories
Athletes choice (pick option 1 or option 2)
Option 1
Quarterfinals workout #4
The other total (Weight)
1 rep max clean
1 rep max bench press
1 rep max overhead squat
Time cap: 30 minutes
Option 2
Metcon (5 Rounds for time)
5 Sets:
Run 500m
Row 40/32 Calories
Echo Bike 30/24 Calories (OR 36/30 Calorie Assault Bike)
-Rest 3 minutes b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is a bigger aerobic interval piece. Know your pacing and settle into something manageable round to round!
How it should Feel: CARDIO! This is long enough with only moderate rest, so it will turn into a bigger aerobic session.
WORKOUT STRATEGY & FLOW
All Machines: We want 75-80% effort paces on all machines. Don’t redline today. Work on your breathing and consistency on machines. Sub 2 minutes would be the goal for each to finish in the target time. We don’t want any one machine to get a significantly harder effort than the others.
Add Comment