Open Gym Strength and Conditioning – CrossFit
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
3-4 Sets
500m Row (build intensity each round)
25 single unders
12 Deadlifts (empty bar)
25 single unders
9 Hang Power Cleans (empty bar)
25 single unders
6 Shoulder to Overhead (empty bar)
4a. Row Prep
Row 200m (at 2k PR pace)
4b. Workout Prep
25 Double Unders
4 Deadlifts (at workout weight)
3 Hang Power Cleans (at workout weight)
2 Shoulder to Overhead (at workout weight)
OG class
Metcon (3 Rounds for reps)
AMRAP 5 Minutes
50 Double Unders (100 Single Under)
9 Deadlifts (135/95)
-Rest 2:00 –
AMRAP 5 Minutes
50 Double Unders (100 Single Under)
7 Hang Power Cleans (135/95)
-Rest 2:00 –
AMRAP 5 Minutes
50 Double Unders (100 Single Under)
5 Shoulder to Overhead (135/95)
OG Compete
2k Row (Time)
Max Effort 2k Row
Metcon (3 Rounds for reps)
AMRAP 5 Minutes
50 Double Unders
12 Deadlifts (155/105)
-Rest 2:00 –
AMRAP 5 Minutes
50 Double Unders
9 Hang Power Cleans (155/105)
-Rest 2:00 –
AMRAP 5 Minutes
50 Double Unders
6 Shoulder to Overhead (155/105)
strategy
TARGET SCORE
Target Rounds Each Set: 5-6+
Minimum Rounds Before Scaling Each Set: 4
STIMULUS and GOALS
A little twist on “DT” with this one. Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.
Weight stays the same all the way across.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but given the volume of this one we may want to break some sets up to save grip and shoulders. Hopefully it’s a good day for dubs so stay relaxed and control your breathing.
Deadlifts: Weight is light so unbroken is definitely the goal but be mindful of grip. If you are going to break then try to get 8+ reps before doing so. Use mix grip and try to alternate hands each round to prolong the fatigue.
Hang Power Cleans: This is definitely going to be the part of the workout where grip is hurting. Look to take a few extra seconds after double unders to relax the hands and get chalk. Use hook grip and remember to loosen the hands in the catch/front rack position to relieve tension. Goal in 1-2 sets and if you are going to break try and get over 50% of the reps before dropping.
Shoulder to Overhead: it’s only 6 so clean and jerk the first rep and gut out the next 5 jerks before dropping. Push Jerk will definitely help save the shoulders instead of push pressing and make sure to breathe when the bar is overhead.
Rest between the movements, not during.
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