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 Rounds

1:00 bike (build intensity each round)

10 Kettlebell Goblet Squats (light/moderate weight)

10 Kettlebell Swings (Moderate weight)

4. Workout Prep (perform after the row)

1 Set: (at workout pace)

6/5 Calorie bike

4 Wall balls (20/14)

4 Dumbbell Snatches (50/35)

2 Dumbbell Snatches (70/50)

2 Dumbbell Snatches (100/70)

OG (class and compete)

Metcon (2 Rounds for time)

2 sets

15/12 Calorie row

20 Wall balls (20/14)

25 Dumbbell Snatches (50/35)

15/12 Calorie row

20 Wall balls (20/14)

20 Dumbbell Snatches (70/50)

15/12 Calorie row

20 Wall balls (20/14)

15 Dumbbell Snatches (70/50)

-Rest 3:00 b/t sets-

strategy

TARGET SCORE

Target time each set: sub 8 minutes

Time cap each set: 11 minutes

STIMULUS and GOALS

We are aiming for sustainable intensity across all sets with bigger unbroken work!

WORKOUT STRATEGY & FLOW

Bike: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set

Wall Balls: These should be unbroken and smooth throughout

Dumbbell Snatches: Aim for unbroken on the 20, 1-2 sets on the 15, and quick singles on the final weight. Keep your back braced and pull efficiently!