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

15/12 Calorie Row

10 Box Jumps (with step down) (increase height each round)

10 hanging scap retractions

10 body rows (or ring rows)

4. Workout Prep

1 Set: (at workout pace)

200m Row

2 Box Jumps (40″/32″)

2 Strict Pull Ups

OG class

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

400/350m Row

15 Box Jumps (24/20)

10 Pull-ups

OG Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

500/450m Row

15 Box Jumps (40″/32″)

15 Strict Pull Ups

strategy

STIMULUS and GOALS

Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.

WORKOUT STRATEGY & FLOW

Row: Pace should be around 70-80%. First round will definitely be the decider of what pace you should be able to keep. Breathe with every pull and relax the grip on the descent in.

Strict Pull Ups: This will be the part of the workout where things slow down and should. Sets of 5 is the goal with quick turn around on the rest. Try to avoid singles at all costs and break into 2 or 3’s to avoid over resting.

Weightlifting

Split Jerk (3×1)

– 3,2,2,1,1,1 (work to heavy single)

* Rest 60-90 seconds between sets

Power Clean (1×1)

– 3,3,2,2,2,1 (work to medium-heavy single)

* Rest 60-90 seconds between sets

Clean Pull (3×3)

– 3×3 @ 90% 1RM Clean

– rest 60-90 seconds between sets –

Accessory

Metcon (No Measure)

3-4 Rounds

1:00 Dead Hang From Pull-Up Bar

:30 Top of the Dip Ring Hold

:30 Bottom of the Dip Ring Hold

100ft Sled Pull (Moderate-Heavy)

*1 Min Rest between rounds.