Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
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. Cardio Prep
Row :45 easy
Ski :45 easy
Bike :45 easy
Bike :30 moderate/fast
Ski :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Ski :15 fast
Bike :15 fast
Bike :45 easy
Ski :45 easy
Row :45 easy
OG (class and compete)
Conditioning
Metcon (Calories)
4 sets for total calories
1:00 max calorie ski
1:00 rest
1:00 max calorie echo bike
1:00 rest
1:00 max calorie row
1:00 rest
strategy
TARGET SCORE
Target Calories each set: 45/35 +
Minimum Calories before scaling each set: none
STIMULUS and GOALS
Stimulus today is high intensity. Goal is to aim for similar scores across rounds or slightly faster for each round.
We want you to hold a consistent 80-85%+ effort.
Aim to hold 1200+/1050+ calories per hour across all sets and calories.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Echo bike: Legs will be fatigued from the row/ski. Here is where you can focus on using the upper body alittle more.
Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.
Session 2
Metcon (Time)
For time:
50 GHD sit up
150’ Double Front Rack Kettlebell Lunge (2×70/53)
50 GHD sit up
300’ Handstand Walk
50 GHD sit up
strategy
TARGET SCORE
Target time: sub 12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
We have a great finisher for session 1. The bigger sets are there to challenge your ability to keep moving and to make you want to stop when you know you can stay going!
WORKOUT STRATEGY & FLOW
GHDs: Aim for 1-2 sets if possible for each 50. Work on your breathing through each set and using the hands with speed and momentum to carry you over.
Double Front Rack Walking Lunge: Lunge is done with two Kettlebells on the shoulders. The goal is 50’ unbroken and work to avoid the “stutter step” while moving with the challenging weight.
Handstand Walk: This is a BIG set. Work for fast sets of 50’ and kick down for quick breaks to shake out as needed.
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