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
3-4 Rounds
1 round of Rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar – build across)
40 single unders
1:00 Bike (moderate)
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Assault Bike (4/3 Calorie Echo Bike)
3 Bar Facing Burpees
3 Deadlift (at workout weight)
20 Double Unders
OG class
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
12/10 Calorie Echo Bike
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders
OG Compete
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
15/12 Calorie Echo Bike
20 Bar Facing Burpees
20 Deadlift (225/155)
100 Double Unders
strategy
TARGET SCORE
Target Rounds: 4+
Minimum Rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate pacing across workout. Find a steady pace for all movements and attempt to maintain that across 20 minutes.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be staying around 65-70% effort here and even treat it as recovery in later rounds. Breathe through the motion and wind down the last few calories.
Bar Facing Burpees: You may face or be parallel with the bar (Parallel and staying low would be the efficient). Whatever you choose just make sure to keep moving at a pace that doesn’t throw the heart rate out of control.
Deadlift: 2-3 sets would be a safe bet for this even though it should be moderately light (55-60%). We want to save the grip and back since it’s a longer workout.
Double Unders: Depending on the day and your comfort level we recommend breaking up to save grip and fatigue. However, for some athletes it’s best to keep flowing once you start so if you feel good then keep moving and recover on the row.
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. Movement Prep/Activation and Increasing Heart Rate
3 Sets
1:00 Ski (Start easy and build intensity)
10 single arm kettlebell presses (moderate) (each side)
20 alternating V Ups
10-20′ Handstand Walk
4. Workout Prep
1 Set: (at workout pace)
10’ Handstand Walk
5/4 Calorie Ski
3 Deficit Handstand Push up (at workout height)
5 GHD Sit Ups
Metcon
Metcon (2 Rounds for time)
2 Sets:
50’ Handstand Walk
40/30 Calorie Ski
30 Deficit Handstand Push up (6″/4.5″)
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00-
50’ Handstand Walk
40/30 Calorie Ski
50 GHD Sit Ups
40/30 Calorie Ski
50’ Handstand Walk
-Rest 5:00 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
A Gymnast dream workout! Stimulus is moderate intensity with planned rest points to avoid shoulders and core blowing up.
WORKOUT STRATEGY & FLOW
Handstand Walk: High skilled athletes should aim for unbroken and if this is a bit of struggle then 25ft unbroken sections at the least.
Ski: This will be a long time on the ski so buckle up. Pacing needs to be moderate and make sure to roll the arms out after every pull to keep the shoulders at baye.
Deficit Handstand Push Ups: Definitely needs to approach with caution. Goal should be 5 sets or less so look to hit big kips every time and hips exploding out of the bottom. Never rest at the bottom or top.
GHD’s: Core will be rocked so make sure to be explosive with the arms and hips. Pause at the top for half a second, breathe through each rep and try to keep moving for all 50 reps.
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