Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

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

2 Sets:

20/16 calorie ski

All on rings: 10 hanging scap retrations, 8 kips, 6 kip to swing, 2 dips

12 russian kettle bell swings (moderate)

:30 handstand hold

4. Workout prep:

1 Ring muscle up

2 handstand push-ups

4 kettle bell swings (workout weight)

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Metcon

Metcon (2 Rounds for distance)

BikeErg Workout

2 sets:

8min at mod/fast

4min at fast

8min at mod/fast

*5min at easy b/t sets

*Sub echo bike as needed for the same workout

OG bodybuilding

Metcon (No Measure)

Warm-up

Crossover Symmetry and Hip Halo Warmup

*Focus: Move with intention and focus on each movement you are performing

Barbell Strict Press

5 sets: 8-12 Reps (increasing weight across sets)

*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets

Seated Dumbbell Arnold Press

4 sets: 10-12 reps (two dumbbells) (increasing weight across sets)

*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout

Standing Lateral Raise

4 sets: 12-15 reps; (moderate loading: keep same weight or increase across sets)

*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.

Bent Over Lateral Raise

4 sets: 12-15 reps (light to moderate loading: keep same weight or increase across sets)

*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands

GHD Hip Raise

5 sets: 20 reps (no weight OR holding a light plate or dumbbell

*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Elevated Step-Back Lunges

4 sets: 10 reps per side (Body weight to moderate loading) perform all reps on one side and

then then other side

*Focus: Stand on a small elevated surface (plate or jerk block lid). Step back until rear knee touches floor and step up, focusing on contracting the glute of the working leg.

CoolDown/Mobility

1 min banded overhead shoulder

distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold

(repeat with opposite leg on top)