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
4 Sets
1:00 cardio (your choice)
12 banded good mornings
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
8 lateral box step ups (each side)
6 inchworms
4 one and a quarter back squats (3 sec descent, no pause, 3 sec ascent, no pause) (light)
4. Workout Prep
1 Set: (at workout pace)
3 Chest to Bar Pull Ups
2 Bar Muscle Ups
1 Burpee Bar Muscle Up
3 Back Squats (at workout weight 1)
2 Back Squats (at workout weight 2)
1 Back Squat (at workout weight 3)
OG class
Metcon (3 Rounds for time)
15 Chest to Bar Pull Ups (OR 25 Banded Chest-to-Bar Pull-Ups)
20 Back Squats (155/105)
-at 5:00-
20 Burpee Pull-Ups
20 Back Squats (185/125)
-at 10:00-
10 Double Burpee Pull-Ups
10 Back Squats (225/155)
*Double Burpee Pull-Up Sequence: 2 Burpees + 1 Pull-Up)
OG Compete
Metcon (4 Rounds for time)
30 Chest to Bar Pull Ups
30 Back Squats (155/105)
-at 5:00-
15 Bar Muscle Ups
20 Back Squats (185/125)
-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (275/185)
-at 15:00-
15 Chest to Bar Pull Ups
10 Bar Muscle Ups
5 Burpee Bar Muscle Ups
15 Back Squats (155/105)
10 Back Squats (185/125)
5 Back Squats (275/185)
strategy
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
Stimulus for the workout today is moderate-high intensity while testing Gymnastic and leg endurance
WORKOUT STRATEGY & FLOW
Chest to Bar and Bar Muscle Ups: For these two movements we want to attack within our capacity of avoiding muscle failure. Chest to Bar will be more doable to complete unbroken since fresh But if you get through 15+ reps of Bar Muscle ups then see if you can gut out the last few.
Burpee Bar Muscle Ups: Obviously completed in singles and the pace needs to be attacked when all that’s going through our head is “don’t stop moving!!” . Utilize those big swings and fast, aggressive kips to launch the body up.
Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+). These will feel heavier as the sets go on but the goal should be unbroken. Stay tight in the core, remember to breathe and reset at the top of each rep.
Accessory
Metcon (No Measure)
11-9-7-5 Dumbbell strict press (Build to a challenging weight for each set)
3×10-12 Dumbbell incline bench press (Heavy)
3×15 Barbell Skull crushers (moderate/heavy)
Warm-up
Metcon
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 8, Workout 2)
3 Sets
400m mod/fast
-90sec rest-
800m mod/fast
-90sec rest-
200m mod/fast
200m walk
200m recovery jog
-Rest 15sec b/t sets-
SCORING:
Your score is your total workout time including rest.
Add Comment