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):

1 Minute Row (start easy and build intensity each round)

7 single leg dumbbell RDLs (light/moderate) (each side)

7 single arm russian dumbbell swing (light/moderate) (each side)

7 single leg dumbbell presses (light/moderate) (each side)

7 spider man lunge stretch (each side)

7 bottom half burpees

4. Workout Prep

1 Set: (at workout pace)

4 Dumbbell Snatches (at workout weight)

4 Burpees Box Jump Over (at workout height)

OG class

Metcon (2 Rounds for time)

2 Sets:

30-20-10

Dumbbell Snatches (50/35)

20-15-10

Burpees Box Jump Over (24″/20″)

-Rest 1:1 between sets-

OG Compete

Metcon (2 Rounds for time)

2 Sets:

30-20-10

Dumbbell Snatches (70/50)

Burpees Box Jump Over (24″/20″)

-Rest 1:1 between sets-

strategy

TARGET SCORE

Target Time each set: 7-8 minutes

Time Cap each set: 11 minutes

STIMULUS and GOALS

We want progressively faster round pacing as you work through each movement. Hold an 80-85%S effort until the 10s, then send with what you have left!

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Aim for 1-3 sets on the 30, 1-2 sets on the 20 and all you have left on the 10. Keep your back braced and pull efficiently! The heavier weight is challenging but if we load our posterior chain effectively, smooth touch’n go reps are doable.

Burpee box jump overs: This movement will feel fatigued due to work done with the dumbbell snatches. Stay disciplined and keep moving as it is only 60 reps total before you get to rest for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Accessory

Metcon (Weight)

9-7-5-3 strict press (build to challenging weight for each set)

3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)

3×25 tricep press downs (light)

running

Running warm-up (No Measure)

1. Hinshaw Warm up

Hinshaw warm up written out

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

20m out walk back

Side step out and back

Side step jumping jack out and back

Sitting

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

Toes out walk

Toes in walk

Heels walk

Toes walk

Outside Foot walk

Inside Foot walk

50m hash marks (fast feet) forwards & backwards

30m (20m speed up, 10m to slow down)

45m (35m speed up, 10m to slow down)

60m (50m speed up, 10m to slow down)

Metcon (Time)

Hinshaw 12 Week Mile PR Program (Week 6, Workout 1)

5x (400m mod/fast, 200m easy),

-Rest 2min recovery walk-

5x (200m mod/fast, 100m easy).

Or

5x (90sec mod/fast, 90sec easy),

-150m recovery walk-

5x (45sec mod/fast, 45sec easy).

SCORING:

Total Workout Time (including rest)

Or

Workout Meters (Score this in notes)