Open Gym Strength and Conditioning – CrossFit

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 and Increasing Heart Rate

10-15 Minute AMRAP

Partner 1: Rows (while partner 2 does the following below)

Partner 2:

5 inchworms

5 Lunge Elbow to Floor Stretch (each side)

5 Hang Cleans (empty bar – build across sets)

4. Workout Prep

1 Set: (at workout pace)

7/5 Calorie Row

5 Push Ups

5 Hang Cleans (at workout weight)

OG class

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

30 Minute Amrap

15/12 Calorie Row

15 Push Ups

15 Hang Cleans (95/65)

OG compete

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

30 Minute Amrap

20/16 Calorie Row

20 Push Ups

20 Hang Cleans (115/80)

-Partner 1 does a round, then partner 2 does a round-

strategy

TARGET SCORE

Target Rounds: 15+ (for teams)

Minimum Rounds before scaling: 12

STIMULUS and GOALS

Stimulus today is moderate to moderate high intensity with steady pacing. You will partner up and complete a round while your partner rests and then switch. Due to the fact that you have a 1:1 rest in this workout, you can push the pace a bit more during your partner’s work period than if there was a set rest time (Ex. 2 min rest after each round) or if there was no rest at all.

Hang Cleans: Weight used for this movement should allow athletes to complete 20 reps unbroken when fresh but it may be smart for you to break up into two sets (12 reps and 8 reps) if grip begins to fatigue (especially in later rounds). Two common strategies for hang cleans are 1.) the slower version of lowering the bar down to the top of the knee and utilizing leg drive as is typically seen when performing hang cleans in a weightlifting complex or for strength 2.) the faster version of popping the bar up as soon as it comes down into the initial dip (normally the high hang position). The faster version will allow for a faster time but places more stress on the lower back and is generally harder on the body.

Accessory

Metcon (No Measure)

3 rounds

15 reverse hyper (OR 10 Jefferson Curls Light)

1:00 boat hold

15 Reverse Crunch

30 mountain climbers

Session 2 (OG compete)

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

AMRAP 10-15 Minutes

500m Ski

10 hanging scap retractions

5 kip to swing

1 strict pull up

5 pike push ups

0:20 Handstand hold

3. Workout Prep

1 Set: (at workout pace)

3 Strict Handstand Push Ups

3 Bar Muscle ups

Metcon (Time)

15-12-9

Strict Handstand Push Up

Bar Muscle up

-Rest 5:00-

15-12-9

Bar Muscle up

Strict Handstand Push Up

strategy

TARGET SCORE

Target Time each set: 6-7 Minutes

Time Cap each set: 9 Minutes

STIMULUS and GOALS

This workout’s aim is to keep bigger sets of each movement and build upper body muscular endurance in the gymnastic movements. This is a great test for you gymnastic ninjas!

Strict Handstand Push Ups: Let’s aim to keep in 1-2 sets throughout as well. If you must break more, do so before reaching drastic fatigue!