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. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets

15/12 Calorie Bike (easy to moderate)

5 Inchworms

5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)

6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)

5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)

6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)

4. Workout Prep

1 Set: (at workout pace)

2 Single Arm Dumbbell Push Press (Left arm) (at workout weight)

10ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (at workout weight)

2 Single Arm Dumbbell Push Press (Right arm) (at workout weight)

10ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (at workout weight)

OG class

Metcon (3 Rounds for reps)

AMRAP 5 Minutes

10 Single Arm Dumbbell Push Press (Left arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

10 Single Arm Dumbbell Push Press (Right arm) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)

-rest 5 minutes-

AMRAP 5 Minutes

10 Single Arm Dumbbell Snatch (Left arm) (50/35)

25ft Handstand Walk

10 Single Arm Dumbbell Snatch (Right arm) (50/35)

25ft Handstand Walk

-rest 5 minutes-

AMRAP 5 Minutes

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

25ft Handstand Walk

25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)

25ft Handstand Walk

modification for HS walks is

4 wall walks

strategy

TARGET SCORE

Target Reps each set: 75+ (2.5 Rounds)

EVERY 5 FT OF LUNGES COUNTS AS ONE REP

Time Cap each set: 60 (2 Rounds)

STIMULUS and GOALS

Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.

WORKOUT STRATEGY & FLOW

Dumbbell Push Press: Weight is going to be heavy so it’s important that you only pick the dumbbell up when 10 reps is in your wheelhouse. Drive through the floor and pop the hips with all your might to launch then dumbbell overhead. If you plan to break before the lunge then try to get 8 or 9 reps before resting. This will allow for small work before the lunge.

Lunge Walk/ Handstand Walk: Both of these movements will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell and remember to actively breathe through the handstand walk.

OG Compete

Metcon (Time)

3 Rounds

10 Single Arm Dumbbell Push Press (Left arm) (70/50)

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)

10 Single Arm Dumbbell Push Press (Right arm) (70/50)

25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)

-rest 3 minutes-

3 Rounds

10 Single Arm Dumbbell Snatch (Left arm) (70/50)

50ft Handstand Walk

10 Single Arm Dumbbell Snatch (Right arm) (70/50)

50ft Handstand Walk

-rest 3 minutes-

3 Rounds

25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)

50ft Handstand Walk

25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)

50ft Handstand Walk

strategy

TARGET SCORE

Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.

WORKOUT STRATEGY & FLOW

Dumbbell Push Press: Weight is going to be heavy so it’s important that you only pick the dumbbell up when 10 reps is in your wheelhouse. Drive through the floor and pop the hips with all your might to launch then dumbbell overhead. If you plan to break before the lunge then try to get 8 or 9 reps before resting. This will allow for small work before the lunge.

Lunge Walk/ Handstand Walk: Both of these movements will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell and remember to actively breathe through the handstand walk.

Metcon (Time)

For Time:

50-40-30-20-10

Cal Row

GHD SIt Ups

strategy

TARGET SCORE

Target Time: sub 15 minutes

Time Cap: 20 Minutes

STIMULUS and GOALS

This is a simple combo that can be devastating if you don’t approach it the right way.

WORKOUT STRATEGY & FLOW

Row: Keep a semi aggressive pace but don’t go too hard as to blow up yourself for the toes-to-bar. Try to pick up the pace round to round.

GHDs: You can push the pace here as well and know each round will get faster and faster with descending rep scheme.

Session 2

Warm-up (No Measure)

1. 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

2. Movement Prep/Activation (perform after the run)

8-12 Minutes moving steadily through the following:

1:00 Echo Bike (start easy and build intensity)

50′ Sled Push (empty sled)

3. Workout Prep

1 Set: (at workout pace)

5/4 cal echo

25’ sled push (at workout weight)

Metcon

Metcon (8 Rounds for time)

8 Sets

15/12 Cal Echo Bike

150’ Sled Push (90/60, if on turf – moderate/heavy weight)

15/12 Cal Echo Bike

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: 3-4 minutes

Sled Push: Doesn’t have to be a sprint but should be able to move pretty quickly while pushing.