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 Sets

20/16 Calorie Row OR Ski (build intensity each round)

8 front squats (empty bar)

8 shoulder to overhead (empty bar)

4 Thrusters (empty bar – focus on a smooth transition between squat and overhead)

10 hanging scap retractions, 6 kip to swing, 2 strict pull ups (focus on solid shoulder control)

4. Workout Prep

1 Set: (at workout pace)

4 Chest to Bar Pull-ups

2 Thrusters (at workout weight)

OG class

Metcon (Time)

24-18-12

Chest to Bar Pull-ups

24-18-12

Thrusters (95/65)

OG Compete

Metcon (Time)

24-18-12

Chest to Bar Pull-ups

12-9-6

Thrusters (135/95)

-Rest 1:1-

40 Chest to Bar Pull-ups

20 Thrusters (135/95)
Subtract rest from total time

strategy

TARGET SCORE

Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

Another two part workout. First one will feel like a heavy “Fran” where intensity will need to be moderate and controlled to save a push for part 2.

WORKOUT STRATEGY & FLOW

Chest to Bar: 1-2 sets on workout 1 will be the goal. Making sure to break early before grip fatigue really sets in. Part 2 will be tricky but looking for sets of 10 or more with quick turn around on rest.

If the body feels good after the rest then see if you can push the chest to bars a little more in part 2.

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)

8-12 Minutes moving steadily through the following:

8 single arm suitecase deadlifts (each side)

8 Sandbag to shoulder (light to moderate)

4 spider man stretch (each side)

8 Inchworms

8 Box Step Ups (each side)

5. Workout Prep

1 Set: (at workout pace)

2 Sandbag Clean over Box ((at workout weight and height)

4 Burpee Box Get overs (at workout height)

Metcon (4 Rounds for reps)

AMRAP 5 Minutes

5 Sandbag Clean over 48″” Box (200/150)

10 Burpee Box Get overs (48″)

-Rest 5 Minutes-

AMRAP 4 Minutes

4 Sandbag Clean over 48″” Box (150/100)

8 Burpee Box Get overs (48″)

-Rest 4 Minutes-

AMRAP 3 Minutes

3 Sandbag Clean over 48″” Box (150/100)

6 Burpee Box Get overs (48″)

-Rest 3 Minutes-

AMRAP 2 Minutes

2 Sandbag Clean over 48″” Box (150/100)

4 Burpee Box Get overs (48″)