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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
3 Sets
8 lateral box step ups (each side)
2 Rope Pull Sit to Stand
8 thrusters (empty bar)
8 hanging knee raises
4 overhead squats (empty bar)
5. Workout Prep
1 Set: (at workout pace)
1 Rope Climbs
4 Thrusters (at workout weight)
4 Toes to bar
2 Overhead Squats (at workout weight)
OG class
Metcon (2 Rounds for time)
4 rounds
3 Rope Climbs
16 Thrusters (75/55)
-Rest 1:1 between workouts-
4 rounds
16 Toes to bar
4 Overhead Squats (135/95)
OG Compete
Metcon (2 Rounds for time)
4 rounds
3 Rope Climbs
16 Thrusters (95/65)
-Rest 1:1 between workouts-
4 rounds
16 Toes to bar
4 Overhead Squats (165/110)
strategy
TARGET SCORE
Target Time Set 1: 6-7 minutes
Target Time Set 2: 4-5 minutes
Time Cap Set 1: 9 minutes
Time Cap Set 2: 7 minutes
STIMULUS and GOALS
We got a nasty gripper to end the day. Stimulus is moderate/high intensity with calculated rest stop save grip and prime for the snatch. This is the type of workout you need to really listen to your body and not rush a lift.
WORKOUT STRATEGY & FLOW
Rope Climb: Goal should be to complete a climb every 15-20 seconds (tops). This will get tough so jump high and use the legs before the arms to ascend up the rope.
Thrusters: weight is moderate and will only feel heavier as the rounds go on. Ideally we would love to see this unbroken but sometimes it’s best to break it up instead of going for broke and stuck over resting. Pause and breathe at the top of each rep to stay controlled and fluent.
Toes to Bar: 2 quick sets would be a safe bet on this unless you have worries about the snatch/overhead squats. Get your grips around the bar and pop the hips up everytime.
Overhead Squat: Weight will feel a lot heavier when you finally arrive here in the workout, so be ready to pull with everything you got. Unbroken has to be the goal so squat snatch the first rep and keep the mid stable as you grind through the reps. Make sure to take an extra second after the Toes to Bar to get mentally ready and don’t rush the pull.
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