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
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
These are quick sprint workouts to push your intensity in a short time domain and see how bad you want to hold onto the barbell!
WORKOUT STRATEGY & FLOW
Double Unders: The goal is unbroken as long as possible! Break into 2 sets if needed to control heart rate.
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)
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