Open Gym Strength and Conditioning – CrossFit

TOMORROW IS MURPH! First heat will kick off at 6am! We look forward to seeing everyone.

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Barbell Prep

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)

2-3 Sets:

:45 Ski

5 hang power cleans

5 RDL’s

5 Inchworm w/Push-Up

:45 Row

5. Workout Prep

1 Set (at workout pace):

100m row

3 power cleans (wk weight)

100m ski

OG class

Metcon (4 Rounds for time)

4 Rounds

250/200m Row

4 power cleans 185/125

250/200m Ski

4 power cleans 185/125

250/200m Row

4 power cleans 185/125

*1:1 work:rest b/t rounds*

OG Compete

Metcon (4 Rounds for time)

4 Rounds

250/200m Row

4 power cleans 225/155

250/200m Ski

4 power cleans 225/155

250/200m Row

4 power cleans 225/155

*1:1 work:rest b/t rounds*

strategy

Focus: Stimulus is moderate high intensity across rounds. Athletes should push the pace on rounds but not so much that they are having to excessively rest when going to the sandbag. Rounds times should be the same or slightly faster across workout. Substitute 205/145 barbell power clean if you do not have access to a sandbag.