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 Sets:

1:00 Cardio (your choice)

25 plate hops, 25 single unders

6 DB single Leg RDL’s (each leg)

6 DB Russian swings (each arm)

6 DB strict press (each arm)

5. Workout Prep

1 Set: (at workout pace)

8/5 calorie row

20 Double Under

6 alternating DB power snatches

OG (class and compete)

Metcon (AMRAP – Rounds and Reps)

Partner WOD (teams of 2)

complete the following relay style (I go, you go)

AMRAP 20:

20/16 calorie row

12 alternating DB power snatches (70/50)

48 Double unders

OG bodybuilding

Metcon (No Measure)

10-8-6-4-2

Bench (body weight)

5-4-3-2-1

Pegboard

10-8-6-4-2

Deficit Strict Handstand Push-Up 4″/2″

5-4-3-2-1

Rope Climb

strategy

STIMULUS and GOALS

This “workout: and sets are less about intensity and more about building capacity and endurance in upper body pressing and pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.

WORKOUT STRATEGY & FLOW

Pick weights that you can maintain unbroken throughout.

Treat the workouts as moderate intensity designed to keep you moving. Don’t go over 75% intensity. Work on movement quality and keeping heart rate lower than usual.