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 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
Keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
2 Strict pull ups
4 Push ups
6 Air Squats
With a vest, if you are wearing that in the workout
Murph prep
Metcon (Time)
Murph Prep Monday:
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
Class- bodyweight
Comp- Perform with 20/14 vest
total working time without rest
strategy
TARGET SCORE
Target Time each set: 11-12 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
Stimulus today is moderate pacing. You should focus on 1-3 sets on all movements and quick transitions between them.
WORKOUT STRATEGY & FLOW
Strict pull-ups: The total volume is 100 strict pull-ups. Be smart in the beginning here.
Push ups: the total volume is 200 pushups. Aim for 2-3 sets on the first set of the workout. And then 1-2 sets on the second part. Come up off the hands when you need to rest.
Air squats: the total volume is 300. Aim to keep these unbroken and focus on relaxing the arms.
running
Metcon (4 Rounds for time)
Hinshaw 12 Week Mile PR Program (Week 5, Workout 1)
4 Sets
1000m moderate,
60sec rest,
400m moderate
Rest 2min b/t sets
*Score is total workout time including rest.
Session 2
Metcon (2 Rounds for time)
2 sets
2 rounds
150 Double unders
150’ Handstand walk (double obstacle per 50’)
-Rest 3:00-
3 rounds
5 Deadlifts (405/315)
3 Rope Climbs
-Rest 3:00-
strategy
TARGET SCORE
Target Time sets each set: sub 4 minutes
Time Cap each each: 6 minutes
STIMULUS and GOALS
High Skilled gymnastics while under heavy shoulder fatigued. This workout will bring a pump so take a deep breath before the obstacle, jump high up the rope and be aggressive with the pace.
moderate intensity with quick rest and turn around on reps.
WORKOUT STRATEGY & FLOW
*Double unders: Aim to keep these unbroken. Focus on relaxing the shoulders and grip.
Handstand Walk: 50ft unbroken sections is what we would like to see before breaking.. The obstacle always throws a wrench in the mix so make sure you are mentally and physically ready before kicking back up…Nothing worse than getting half up and failing only to redo so just relax.
*Deadlifts: These are HEAVY. Make sure you are good and warmed up for these. Aim for unbroken on these throughout.
Rope Climbs: Fast up the rope and slide down to keep time under tension to a minimum. With every pull the feet/legs should be stepping up like walking up stairs. Goal should be completing 1 climb every 30 seconds or less.
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