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
5:00 Cardio (your choice)
EMOM perform 10 air squats
-then-
3 Sets
5 inchworms
10 hanging scap retractions
10 V Ups
Keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
4 strict pull ups
4 push ups
4 sit ups
4 air squat
With a vest, if you are wearing that in the workout
OG class
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
60 strict pull ups
80 push ups
100 sit ups
100 air squats
*8 min cap on strict pull ups.
OG Compete
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
100 Strict Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*8:00 Cap on Strict Pull-Ups
strategy
TARGET SCORE
Target Reps: 300+
Minimum Reps before scaling: 250
STIMULUS and GOALS
Another monday, another murph prep day. This workout is a play on the workout “Angie” but, with a twist. We are completing it as an AMRAP and instead of regular pull ups we change it to strict.
This is all about managing the strict pull ups and not burning out. Be smart about sets and try and keep moving.
WORKOUT STRATEGY & FLOW
Strict Pull Ups: Ideally we would want anything but singles. However, given the sheer volume if that’s what it takes to keep moving then you gotta do what you gotta do. Use the clock and see if you can keep 12+ on the minute to finish under the pull up time cap.
Push Ups: Like the pull ups sets should be small, quick with little rest. Avoid burning out by pushing through the struggle stage and rest before it’s too late. Also, always rest off the hands and shoulders. Use the clock and see if you can keep close to 20 a minute.
Sit Ups: We reached the point where all we want is non-stop movement. Use the hands and be aggressive with the throw while trying to keep a steady pace pushing through.
Air Squats: Like the sit ups the goal should be non-stop. The legs will get tight so keep a pace that does not put you at the risk of blowing up. Breathe through each rep and keep the chest high. Goal should be around 30+ a minute.
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