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

10-15 Minutes (Steady movement through the following):

15/12 Calorie Bike

3 single arm dumbbell front squats (moderate) (each side)

3 single arm dumbbell overhead squats (moderate) (each side)

3 single arm dumbbell thrusters (moderate) (each side)

45 single unders

4. Workout Prep (perform after the row)

1 Set: (at workout pace)

20 Double Unders

2 Front Squats (at workout weight 1)

2 Overhead Squats (at workout weight 1)

2 Thrusters (at workout weight 1)

OG (class and compete)

Metcon (2 Rounds for time)

2 Rounds:

100 Double Unders

20 Front Squats (115/80)

-Rest 1:00-

100 Double Unders

20 Overhead Squats (115/80)

-Rest 1:00-

100 Double Unders

20 Thrusters (115/80)

-Rest 3:00-

strategy

TARGET SCORE

6 Sets total

Barbell movements: Use a light/moderate weight that you can keep unbroken when fresh for each movement. No more than 2 sets in later rounds when fatigued.

Session 2

Metcon (3 Rounds for time)

3 Sets:

500m Row

50’ Handstand Walk (with double obstacle)

50 GHD Sit Ups

50’ Handstand Walk (with double obstacle)

500m Row

-Rest 2:00 b/t sets-

Conditioning

Metcon (5 Rounds for time)

Row

5x200m Sprints

-Rest until fully recovered b/t sets-

*Sprints not scored

Optional

Metcon (Time)

For Time:

10 Snatches (225/145)

10 Pegboards

10 Snatches (225/145)