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

3-4 Sets

1 Minute Bike (easy to moderate)

7 Strict Pull Ups

0:20 Handstand Hold

7 Dumbbell Single Leg RDL (Moderate) (each Side)

7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)

7 Single Arm Dumbbell Press (Moderate) (Each side)

4. Workout Prep

1 Set: (at workout pace)

1 Legless Rope Climb

2 Strict Handstand Push-ups

2 Alternating Dumbbell Snatches (at workout weight)

OG class

Metcon (Time)

10 Rounds:

1 Rope Climb

4 Strict Handstand Push-ups (w/ a 6″ riser)

6 Alternating Dumbbell Snatches (50/35)

OG Compete

Metcon (Time)

10 Rounds:

1 Rope Climb

4 Strict Handstand Push-ups

6 Alternating Dumbbell Snatches (70/50)

strategy

TARGET SCORE

Target Time: sub 10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is a moderate intensity workout focused on unbroken movements and consistent pacing.

WORKOUT STRATEGY & FLOW

Rope climbs: Make every rep count here. Utilize a big jump and big pulls.

Dumbbell snatches: Fast singles are a good strategy for the dumbbell snatches. Use a big pull and get under the dumbbell for a strong power snatch catch position.

Session 2

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. Hinshaw Warm up

4. Movement Prep/Activation (perform after the run)

5-10 Minutes moving through the following

20 Shoulder Taps (total)

10 hanging scap retrations, 8 kips, 6 kip to swing, 2 dips (alternate b/t the pull up bar and rings each round)

1:00 Ski (easy)

5. Workout Prep

1 Set: (at workout pace)

4 chest to bar pull ups

4 push ups

2 Muscle Ups

running

Metcon (Time)

Hinshaw 12 Week Mile PR Program (Week 9, Workout 1)

3 Sets

500m faster, 2min rest,

400m faster, 90sec rest,

300m faster,

Rest 60sec b/t sets

-Rest add’l 3min-

3x (200m controlled sprint, 15sec rest, 200m recovery walk/jog).

No add’l rest b/t reps or sets.

SCORING:

Your score is your Total Workout Time (including rest).

Metcon

Metcon (2 Rounds for time)

2 sets

2 rounds

20 chest to bar pull ups

20 push ups

10 Muscle Ups

-Rest 1:1 between rounds-

strategy

TARGET SCORE

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

This is a moderate intensity workout.

Muscle ups: aim to keep these in 1-3 sets. Utilize a good backswing and big kip to help with the upper body fatigue.