Open Gym Strength and Conditioning – CrossFit
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
:30 Plank
25ft Double KB FR walking lunges (light)
25ft Dumbbell Farmer Carry (light)
25ft Sandbag Carry (light) -or- Double KB front rack carry
2. Workout Prep
1 set (at workout pace):
25ft Double KB walking lunges(at workout weight)
25ft Dumbbell Farmer Carry (at workout weight)
25ft Sandbag Carry -or- Double KB front rack carry(at workout weight)
Metcon (Time)
4 Sets:
50ft Double KB front rack walking lunges (2×70/50)
100ft Kettlebell Farmer Carry (2×70/50)
100ft Sandbag Carry (150/100) (OR 100ft Double KB Front Rack Carry (2×70/50)
Rest 2 minutes between sets
Scaling option
4 Sets:
50ft Double KB front rack walking lunges (2×50/35)
100ft KettlebellFarmer Carry (2×50/35’s)
100ft Sandbag Carry (100/75) (OR 100ft Double KB Front Rack Carry (2×50/35’s)
Rest 2 minutes between sets
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT!
Consistent lunges, moderate farmer carry, and Sandbag/Carrymakes for a fast pace and try and hold. The goal should be to start with a moderate pace and steadily increase through the next 3 sets.
How it should Feel: LACTIC ACID PARTY! Light up the quads early, grind through some grippy carries, and hold on for dear life.
WORKOUT STRATEGY & FLOW
Flow
Lunge down in 2x50ft increments,Farmers Carry the KB’s 2×50 ft, carry the sandbag 2×50 ft or KB front rack carry, REST 2 minutes then repeat.
strength
Warm Up
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate);
Deadlift (5×5)
*Do a set every 2 minutes.
5 Sumo Deadlifts + 5 Deadlifts @ 7.5/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7.5/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
*5 Max Vertical Jump after each set.
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