Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

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

3 sets:

:30 on machine of choice

10 goblet squat thrusters w/kb

10 russian kbs

10 squat jumps

4. Workout prep

10 wall balls with a one second pause at bottom (workout weight)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

OG bodybuilding

Metcon (No Measure)

3 rounds

10 dumbbell bench

15 tricep push down

3 rounds

10 small incline dumbbell bench

15 tricep push down

3 rounds

10 incline dumbbell bench

15 tricep push down

3 rounds

10 dumbbell seated shoulder press

15 tricep push down

Active recovery

Metcon (Distance)

BikeErg or machine of choice

3 sets:

1min at mod

30sec at hard (standing)

30sec at easy

4min at easy b/t sets

3 sets:

6x (2min at mod, 1min at hard (standing))

No rest b/t reps & 2min at easy after each set

20min at easy/mod