Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
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
3 Sets
300m Ski
10 V Ups
10 Hollow Rocks
0:30 practicing free standing handstand hold
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
7/5 calorie ski
5 ghd sit ups
25′ hs walk (single obstacle)
OG (class and compete)
Metcon (AMRAP – Reps)
12 min AMRAP
2-4-6-8-10…
Deadlifts (185/125)
Double Dumbbell Shoulder to Overhead (40s/25s)
Toes to bar
strategy
TARGET SCORE
Target Time each set: 200
Time Cap each set: 150+
STIMULUS and GOALS
Stimulus for workout is moderate pacing with consideration of increasing volume as workout progresses. You should be able to do reps unbroken on each movement until round of 8 reps or 12 reps.
Don’t shoot out of the gate like a racehorse but rather with a mindset of steady attack mode.
WORKOUT STRATEGY & FLOW
Deadlift: Weight should be around 55-60% of your one rep max, have a “moderate” weight feeling, and also be a weight that you could perform 10 unbroken comfortable reps of when fresh.
Double DB Shoulder to Overhead: You will use two dumbbells and should use a weight that will allow them to 10 reps unbroken when fresh. You can strict press, push press, or push jerk. Make sure to keep the grip relaxed to manage grip fatigue.
Volume on this workout can add up quickly. Both other movements utilize grip, so be smart on the T2B, starting with smart sets and quick breaks.
OG bodybuilding
Metcon (No Measure)
3×10 Tempo bench (4:0:3:0)
3×10 Tempo bench over row 4:0:3:0)
5×5 Bench
Rich performed 5 working sets of 5 (building throughout)
*His percentages were ~75% of 1RM
Superset with:
5×10 Bent over row
-then-
1x Max Reps Bench 135
4 Sets
12 Dumbbell Bench Presses (light/moderate weight)
12 lat pulldown (light/moderate weight)
4 Sets
12 seated row (light/moderate weight)
12 weighted hip extension (light/moderate weight)
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