Open Gym Strength and Conditioning – CrossFit
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
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate –
2-3 Sets:
200m run
10 goblet thrusters w/kb
50 ft walking lunges
5. Workout Prep
1 Set (at workout pace):
2 thrusters (wk weight 1)
50 meter run
2 thrusters (wk weight 2)
50 meter run
2 thrusters (wk weight 3)
OG class
Metcon (3 Rounds for time)
3 Sets:
6 Thrusters (135/95)
150m Run
9 Thrusters (115/85)
100m Run
12 Thrusters (95/65)
50m Run
-rest 3 minutes between sets-
OG Compete
Metcon (3 Rounds for time)
3 Sets:
6 Thrusters (155/105)
150m Run
9 Thrusters (135/95)
100m Run
12 Thrusters (115/80)
50m Run
-rest 3 minutes between sets-
strategy
TARGET SCORE
Target Time Each Set: sub 3 minutes
Time Cap Each Set: 4 minutes
STIMULUS and GOALS
How to Pace: GRIND! We all know what this combo feels like and can do to your mental state. Goal should be to test the waters with a less aggressive pace early on and then see if we can increase across the next 2 sets. Set up 3 barbells so you are not tempted to over rest.
How it should Feel: LACTIC ACID PARTY! Run and Thrusters….Do we need to say more? Embrace the suck!
WORKOUT STRATEGY & FLOW
Thrusters: Weight starts heavy with low reps and the steady decreases in weight, but increases in reps. Regardless of weight the goal should always be to complete the thrusters unbroken. Find a steady and consistent pace across all reps that allows you to keep your breathing pattern controlled and somewhat calm. Pause at the top of each rep for half a second to allow for a solid breathing point.
Run: Pacing on the bike should be attacked at a moderately fast pace. 75-80% which is not a sprint but also no walk in the park. The distance decrease each set so the goal should always be to get the bike rolling and then wind down the last 2-3 calories for a smooth exit.
Try to keep transitions to the next station around 10-15 seconds. Don’t stare at the bar… PICK IT UP!!!
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