Open Gym Strength and Conditioning – CrossFit

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

14/11 Calorie Row (build intensity each round)

14 Alternating Leg V Ups

7 kip to swing (on bar)

7 air squats

7 empty bar power cleans

7 inchworms

7 Kip to Swing (on rings)

4. Workout Prep

1 Set: (at workout pace)

6 Calorie row

5 Toes to bar

4 Wall Balls (at workout weight)

3 Power Cleans (at workout weight)

2 Muscle Ups

OG Class

Metcon (AMRAP – Reps)

Open 14.4

AMRAP 14 Minutes

50 Calorie row

40 Toes to bar (OR 50 Hanging Knee Raise)

30 Wall Balls (20/14)

20 Power Cleans (135/95)

10 Muscle Ups (OR 20 Burpee Pull-Up)

OG Compete

Metcon (AMRAP – Reps)

Open 14.4

AMRAP 14 Minutes

60 Calorie row

50 Toes to bar

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Muscle Ups

Athletes Notes

TARGET SCORE

Target Reps: 200+

Minimum reps before scaling: 150

STIMULUS and GOALS

This is a great Open workout to challenge our conditioning, work capacity and grit!!

Be strategic with your plan going in and treat it like its a real Open workout.

WORKOUT STRATEGY & FLOW

Row: Have a moderate/fast pace and be ready to go straight to toes to bar after. The workout won’t be won here, but it can be lost!

Toes to bar: Pick a rep count you can hang onto throughout! Keep quick rest breaks whatever you decide.

Wall balls: We recommend 1-2 sets with the lower rep count total. This is the most forgiving part of the workout

Power Cleans: You have to GO here! Quick singles are fine but you must move fast!!! Don’t stop for any prolonged rest breaks

Muscle Ups: The workout is won or lost here. You must be aggressive getting here, but you should have enough left in the tank to string together multiple reps. You should be ready for these 20 reps with all of the muscle ups we’ve been doing!

Session 2 (compete)

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Hinshaw Warm up

3. Movement Prep/Activation and Increasing Heart Rate

AMRAP 6-8 Minutes

1:00 jog

3 rope sit pull to stands (OR 3 towel pull ups)

4. Workout Prep

1 set (at workout pace)

100m Run

1 Rope Climb

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

Metcon (4 Rounds for time)

4 sets (1 set every 10:00)

200m Run (OR 160m assault air runner)

4 rope climbs

200m Run (OR 160m assault air runner)

3 rope climbs

200m Run (OR 160m assault air runner)

2 Rope Climbs

-Rest 3:00 between sets-

-at 40:00-

8 sets:

75sec run at fast pace,

75sec easy walk

-No rest b/t reps or sets-

Athletes Notes

TARGET SCORE

don’t score the 8 sets of the run

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

We have some great conditioning overall and rope climbs while under some fatigue. We are aiming for consistently fast runs and aggressive pacing on your rope climbs compared to what you are used to.

WORKOUT STRATEGY & FLOW

Run: Aim to keep a moderate/fast to fast pace throughout. Maintain speed so your final 200m is as fast or faster than your first.

Rope Climbs: Jump High and aim to get right back to work after each rep!!! Try to finish the first set under 1:15 or faster