Open Gym Strength and Conditioning – CrossFit
Wow! What an awesome experience for Open Gym members with 21.1. Whether this was your first open workout or not, the atmosphere was electric. Thank you all for coming out Friday night and showing your support for those athletes competing. Don’t forget this week’s face-off is decided by the members! Please write your choice on the whiteboard at the gym.
If you haven’t gotten a chance to do 21.1 yet, tomorrow we will be allowing make-ups/redo’s. Then on to 21.2!!
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
4:00 easy cardio (your choice)
*perform 10 perfect air squats every minute on the minute
-into-
3:00 moderate cardio (your choice)
*perform 5 inchworms every minute on the minute
-into-
2:00 moderate/fast cardio (your choice)
*perform 10 V Ups every minute on the minute
4. Workout Prep (after the muscle ups)
1 set (at workout pace)
4 GHD Sit Ups
2 Burpee Pull Ups
4 Wall Balls (at workout weight)
OG (class and compete)
Metcon (2 Rounds for reps)
AMRAP 10 Minutes
20 GHD Sit Ups (OR 30 Alternating V Ups)
10 Burpee Pull Ups
-Rest 5 Minutes-
AMRAP 10 Minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups
strategy
TARGET SCORE
Target Rounds each set: 5+
Minimum Rounds before scaling: 3
STIMULUS and GOALS
Stimulus for workout is moderate intensity with steady pacing. You should aim at keeping a pace in the first minute that they can continue to hold until the last minute of this workout.
Set the tone and try to hold on! it’s only 10 minutes 🙂
WORKOUT STRATEGY & FLOW
GHD’s: The Volume in this workout can sneak up on you. Keep a consistent pace throughout.
Burpee Pull-up: You should use a pullup bar that they can’t contact when standing tall with arms extended overhead. For the pull-up, you can either jump into the pull-up or jump to a dead hang and then kip the pullup. Aiming for a consistent pace here.
Strength (lower)
Back Squat (3×1@95%)
Front Squat (10×3@89%)
Session 2
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Conditioning
Metcon (Distance)
Row
4 sets:
3min at 6min test (or fast) pace,
3min at easy (active recovery) pace
No add’l rest b/t reps or sets
Total: 24min
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