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. Assault Bike Prep/Activation and Increasing Heart Rate

AMRAP 10-15 Minutes

1:00 Row

1:00 Ski

8 single leg dumbbell RDLs (light/moderate) (each side)

8 single arm dumbbell upright rows (light/moderate) (each side)

0:30 handstand hold

6 kip to swing on rings

2 strict ring dips

4. Workout Prep

1 Set: (at workout pace)

25’ Handstand Walk (one obstacle)

2 Dumbbell Clean and Jerks (100/70)

2 Muscle Ups

OG Class

Metcon (2 Rounds for time)

12-10-8-6-4

Db clean and jerks 50/35

5 hspu’s between each set or 3 wall walks

Rest 1:1

16-12-8-4

Burpee pullups

5 hspu’s between each set or 3 wall walks

OG Compete

Metcon (4 Rounds for time)

10 Dumbbell Snatch 70/50

50’ Handstand Walk

8 Dumbbell Snatch 70/50

50’ Handstand Walk

6 Dumbbell Snatch 70/50

50’ Handstand Walk

4 Dumbbell Snatch 70/50

50’ Handstand Walk

2 Dumbbell Snatch 70/50

-Rest 1:1-

9 Muscle Ups

50’ Handstand Walk

7 Muscle Ups

50’ Handstand Walk

5 Muscle Ups

50’ Handstand Walk

3 Muscle Ups

50’ Handstand Walk

1 Muscle Ups

-Rest 1:1-

10 Dumbbell Snatch 70/50

50’ Handstand Walk

8 Dumbbell Snatch 70/50

50’ Handstand Walk

6 Dumbbell Snatch 70/50

50’ Handstand Walk

4 Dumbbell Snatch 70/50

50’ Handstand Walk

2 Dumbbell Snatch 70/50

-Rest 1:1-

9 Muscle Ups

50’ Handstand Walk

7 Muscle Ups

50’ Handstand Walk

5 Muscle Ups

50’ Handstand Walk

3 Muscle Ups

50’ Handstand Walk

1 Muscle Ups

Session 2 (compete)

Metcon (Time)

40/32 Calorie Bike Erg

35 GHD Sit Ups

40/32 Calorie Bike Erg

35 Toes To Bar

40/32 Calorie Bike Erg

70 Air Squats

40/32 Calorie Bike Erg

35 Toes to bar

40/32 Calorie Bike Erg

35 GHD Sit Ups

40/32 Calorie Bike Erg