Open Gym Strength and Conditioning – CrossFit

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

12 Minute AMRAP

30 sec easy bike, 20 sec moderate bike, 10 sec fast bike

5 bird dogs (each side)

5 single leg kettlebell RDLs (each side) (light)

5 single arm kettlebell suitecase deadlifts (each side) (light)

5 Deadlifts (empty bar – build across sets)

4. Workout Prep

1 Set: (at workout pace)

6/4 Calorie Assault Bike (OR 5/3 Calorie Echo Bike)

2 Deadlifts (at workout weight)

OG Class

Metcon (3 Rounds for time)

3 sets

3 Rounds

14/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike) (OR 150m Run)

11 Deadlifts (185/125)

-Rest 1:1 between sets-

OG Compete

Metcon (3 Rounds for time)

3 sets

3 Rounds

14/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)

7 Deadlifts (315/225)

-Rest 1:1 between sets-

TARGET SCORE

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

Stimulus today is high intensity. Complete 3 rounds of this couplet three separate times with a 3 minute rest between sets. Each set is scored by time.

We Definitely want to see you push the pace here. Make sure the weight is movable and bike is always reset and ready to go.

WORKOUT STRATEGY & FLOW

Assault bike: Calorie requirements are lower in this workout so you athletes can push the pace on the bike. The lactate build up from the bike will affect the legs in the deadlift which will affect drive and stability. Additionally, bracing will also be challenging due to shortness of breath from the bike. Ramping the bike up quickly for 4-6 seconds and coasting down to a cruising effort to finish off the calories will help put athletes in a good place for deadlifts. Goal should be to finish the bike around 50 secs or less each round.

Deadlifts: Weight selected should not be higher than 70% 1RM. You should be able to do their selected weight unbroken but may choose to break it up into 2 sets due to leg fatigue from the bike. Keep good positioning by pulling the hips down and driving with the legs on each rep. Many will be tempted to hinge at the waist and do more of a straight leg deadlift, causing unnecessary loading on the low back. Don’t do this!

Try to get off the bike and get right to the bar. Safety is top priority so be aware if you begin to break down and be quick to make adjustments on weight to keep moving forward .

Session 2 (compete)

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

2-3 Sets

1:30 Row (build speed throughout)

10 push ups

15 abmat sit ups

20 plate hops

4. Workout Prep

1 set (at workout pace)

5/4 Calorie Row

5 Dumbbell Bench (at workout weight)

5 GHD Sit Ups

10 Double Unders

Metcon (6 Rounds for time)

3 rounds

30/22 Calorie Row

30 Dumbbell Bench (50s/35s)

– Rest 3:00 –

3 rounds

30 GHD Sit Ups

100 Double Unders