Open Gym Strength and Conditioning – CrossFit
Warm-up
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
3 Sets:
0:45 Ski (OR Row) (start easy and build intensity each round)
0:45 Bike Erg (start easy and build intensity each round)
10 V Ups
10 hanging scap retractions
5 kip to swing
10 Goblet Thrusters (light)
5 inchworm into 2 box step ups (1 each side)
4. Workout Prep
1 Set: (at workout pace)
3 Toes to Bar
3 Wall Balls (at workout weight)
3 Burpee Box Jump Over (at workout height)
OG class
Metcon (Time)
3-6-9-12-9-6-3
Toes to Bar (OR 2x Hanging Knee Raise)
Wall Balls (20/14)
Box Jump Overs (24″/20″)
OG Compete
Metcon (Time)
5-10-15-20-15-10-5
Toes to Bar
Wall Balls (30/20)
Box Jump Overs (24″/20″) (no touch)
strategy
TARGET SCORE
Target time: 8-10 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate intensity with a focus on adjusting effort as reps increase and decrease to avoid burnout
WORKOUT STRATEGY & FLOW
Toes to bar: You should be ok with volume in today’s workout even if you are less experienced due to the rep scheme staying on the low to moderate side within each round. We would like to see you keeping sets of 5 unbroken with the goal for advanced athletes to go unbroken most to all sets.
Wall Balls: Wall Balls are heavy today. Choose a weight that you could do a set of 20 reps unbroken when fresh. We like the technique of cycling the arms between reps to help slow arm fatigue. Heavy arm fatigue is likely due to the fact that arms are above the head for Toes to bar and wall balls. Breathing on each rep of a wall ball is key to larger sets.
Box Jump Overs: We want you to CLEAR the box each rep. Aim for quicker reps here, turning and going after each one to move quickly through them.
Session 2 (OG compete)
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
3 Sets
250m Ski
7 Inchworm into Strict Pull Ups
50′ banded side step (each side)
10 banded air squats
3. Workout Prep
1 set (moderate/fast)
1 pegboard
10 air squat
20 double under
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
5 pegboard
50 air squat
100 double under
strategy
TARGET SCORE
Target Time Rounds: 2-3+
Minimum Rounds before Scaling: 1+55
STIMULUS
This AMRAP is about strategically attacking the Pegboards and moving FAST through the air squats and double unders
WORKOUT STRATEGY & FLOW
Pegboards: Know your ability here and start with a pace/intensity you can maintain in later round. Sub legless rope climbs if needed
Air squats: Try to not stop moving any here! Unbroken and fast is the goal!
Double Unders: Lets go for unbroken as long as we can as well. Aim to focus on breathing and consistent movement with wrist doing majority of the work.
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