Open Gym Strength and Conditioning – CrossFit
Taking pre-orders for new hats. Exact same company/hat that rogue uses. 36 hats are available to pre-order. $25 per hat.
Contact me at 337-377-9259 or email us at opengymstrength@gmail.com
Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than welcome to do Murph on Friday or the Monday after.
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. Movement Prep/Activation
2-3 Sets
1:00 Row
10 Single Arm Dumbbell High Pull R/L (Light-Moderate)
10 Single Arm Dumbbell Press R/L (Light-Moderate)
10 Ring Hanging Scap Retraction
10 Ring Kip to Swing
3-5 Ring Dips
4. Workout Prep
1 Set (at workout pace):
Row 100/75m
2 Power Clean and Jerks (at workout weight)
2 Muscle Ups
OG class
Metcon (No Measure)
15 Minutes
Row 175/150m EMOM
-rest 5 minutes-
10 Minutes EMOM
8 Power Clean and Jerks (95/65)
-rest 5 minutes-
10 Minutes
5/4 Bar Muscle Ups EMOM
OG Compete
Metcon (No Measure)
15 Minutes
Row 200/175m EMOM
-rest 5 minutes-
10 Minutes EMOM
8 Power Clean and Jerks (115/80)
-rest 5 minutes-
10 Minutes
6/5 Muscle Ups EMOM
strategy
TARGET SCORE
Target Time each minute on the row: Sub 40 seconds
Target Time each minute on the clean & jerks and muscle ups: Sub 20 seconds
Time cap each minute on the row: 50 seconds
Time cap each minute on the clean & jerks and muscle ups: 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a long one with a near consistent work to rest ratio. Effort should be high, but maintainable for repeatable performances across all sets.
How it should Feel: GASSY and GRIPPY! With the intensity ramped up, unbroken barbell cycling and gymnastics you best be trying to get your heart rate under control during your rest. All pull with every station so shake the arms out and be ready for the burn.
WORKOUT STRATEGY & FLOW
Row: Pace on the row should be moderately-fast (80%) with the goal to stay sub 45 seconds.
Power Clean and Jerks: Light-moderate weight (40% of 1RM or less) where unbroken is the only option. Stay smooth and consistent with reps mirroring each other.
Muscle Ups: Unbroken! This will be challenging after everything that your body has gone through. Be sure to pick a number that you know you can stay unbroken without the risk of failure.
Session 2
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. Movement Prep – (OPTIONAL)
3 Sets:
50m HEAVYSandbag Bear Hug Carry
8 Single Leg Barbell RDL (each side)
:45 Forearm Side Plank, Holding KB above you (:45 each side)
3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets:
1:00 Echo Bike
1:00 Ski (OR Row)
*Build in pace each set.
4. Workout Prep
1 Set (at workout pace):
3/2 Calorie Echo Bike
3/2 Calorie Ski (OR Row)
Metcon (8 Rounds for time)
8 sets
15/12 Calorie Echo Bike
-Rest :45-
15/12 Calorie Ski (OR Row)
-Rest :45-
*Open & QuarterFinals perform 5 sets and add your 3 slowest sets to your score for your total time
strategy
TARGET SCORE
Score it TOTAL TIME, including all rest times (11 minutes and 15 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!
Target Time: sub 24 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We have an upper body mixed with a lower-body dominant machine here. Feel out the first set and look to improve to moderately-high intensity as sets go on.
How it should Feel: GASSY! Both will tax their target areas, but we want to use total body on both movements. Enjoy the rest, and try to get your heart rate under control before the switch.
WORKOUT STRATEGY & FLOW
Echo: Ramp up the rpms off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.
Ski: Long and strong from the top to bottom during your pull. Breathe through the motion and remember to roll your shoulders out during the ascent. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.
Goal for both machines should be to keep work to rest ratio 1:1. That means we need to finish in 45 seconds or less.
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