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. Movement Prep/Activation and Increasing Heart Rate
10-15 Minute Moving steadily through:
1 Minute Row (start easy and build in intensity)
5 Inchworms
5 Spiderman lunge stretch (each side)
5 Bottom Half Burpees
4. Workout Prep
1 Set: (at workout pace)
6 Calorie Row
6 Lateral Burpees Over Rower
OG (class and compete)
Metcon (3 Rounds for time)
3 sets
1 set every 10 minutes
15-12-9
Calorie row
lateral burpees over the row
Session 2
Metcon (3 Rounds for time)
3 Sets
50/40 Calorie Ski
15 Sandbag Cleans (150/100)
50 GHD Sit-Ups
15 Muscle-Ups
-Rest 1:1 between sets-
strategy
TARGET SCORE
Target Time each set: sub 10 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
This is a high heart rate + muscle endurance workout.
We will be practicing ring muscle ups while fatigued.
WORKOUT STRATEGY & FLOW
Ski: aim to hold a moderate pace throughout. Focusing on long and strong pulls.
Sandbag cleans: grab and go! Keep the grip relaxed and focus on a leg drive to get the sandbag up and over your shoulder.
GHD: aim for a moderate and unbroken pace here. Firing the legs and relaxing the arms for the ring muscle ups.
Ring muscle ups: The core and triceps are going to be fatigued. Be ready for this and go for a big set knowing you will get rest after.
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