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

8-12 Minutes (Steady movement through the following):

1:00 Bike (or other machine or jog)

7 Kettlebell single arm suitcase deadlifts (moderate) (each side)

7 Kettlebell single arm presses (moderate) (each side)

7 Inchworms into box jump

4. Workout Prep (perform after the row)

1 Set: (at workout pace)

6/4 Standing Bike Erg

3 Deadlifts (at workout weight 1)

3 Strict Handstand Push Ups

3 Burpee Box Get Overs (at workout height)

OG class

Metcon (Time)

Partner wod

teams of 2

Complete the following relay style:

3 rounds (each)

20/15 Calorie row

20 Deadlifts (155/105)

7 Strict Handstand Push Ups

5 Burpee Box Jump Overs 30/24″

-rest 5:00

3 rounds (each)

20/15 Calorie row

15 Deadlifts (185/125)

7 Strict Handstand Push Ups

5 Burpee Box Jump Overs 30/24″

-Rest 1:1 after 3 rounds OR Rest 5:00
Subtract 5:00 rest from total time.

OG Compete

Metcon (Time)

Partner wod

teams of 2

Complete the following relay style:

3 rounds

20/16 Calorie row

20 Deadlifts (225/155)

10 Strict Handstand Push Ups

5 Burpee Box Get Overs (48″)

-rest 5:00-

3 rounds (each)

20/16 Calore row

15 Deadlifts (275/185)

10 Strict Handstand Push Ups

5 Burpee Box Get Overs (48″)
Subtract 5 minute rest from total time.