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 – (perform after strength)
10-15 Minutes (Steady movement through the following):
1 Minute Bike (start easy and build intensity each round)
4 Single Arm Dumbbell Power Cleans (each side) (moderate)
4 Single Arm Dumbbell Squats (each side) (moderate)
4 Single Arm Dumbbell Step Back Lunges (each side) (moderate)
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Assault Bike (OR 4/3 Calorie Echo Bike)
1 power clean(at workout weight)
2 front squats (at workout weight)
2 reverse rackLunges (at workout weight)
OG class
Metcon (3 Rounds for reps)
AMRAP 3 Minutes
15/12 Calorie Echo Bike
Max Power Cleans (155/105)
-Rest 2 Minutes-
AMRAP 3 Minutes
20/16 Calorie Echo Bike
Max Front Squats (155/105)
-Rest 2 Minutes-
AMRAP 3 minutes
25/20 Calorie Echo Bike
Max Back Rack Lunges (155/105)
-Rest 2 Minutes-
*Sub 20/16, 25/20, 30/24, Calorie on another machine OR 300, 250, 200m run if needed
strategy
TARGET SCORE
Score is number of reps after the bike is done
Target Reps each set: 16+
Minimum reps before scaling each set: 8
STIMULUS and GOALS
Knees weak, arms heavy, don’t eat spaghetti before this one… Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone on the first set and see if you can hang in round 2.
WORKOUT STRATEGY & FLOW
Assault Bike/Echo Bike: Whatever bike you use the pacing should be moderate-high (80%+). Stay upright and breathe with a goal Sub 65 seconds. Wind down the last few calories before exiting the bike to allow for smooth transitions.
Power Cleans: Take a deep breath and try to keep a steady pace. Getting back on the bag is key, so try and keep reps flowing with a goal of 1 clean every 5-8 seconds.
Front Squats: Get some chalk and bear hug the hell out of that bag. Let it sink a little lower than the chest, or on the shoulders, to allow for better breathing and try to move for 10+ reps before dropping….Keep that chest high!
Lunge: Same hold as the squats (below the chest as a bear hug or on the shoulders) and look to either walk forward or do step back lunges (in place). See if you can move for the rest of time within the 3 minutes.
OG Compete
Metcon (6 Rounds for reps)
2 Sets:
AMRAP 3 Minutes
15/12 Calorie Echo Bike
Max Power Cleans (185/125)
-Rest 2 Minutes-
AMRAP 3 Minutes
20/16 Calorie Echo Bike
Max Front Squats (185/125)
-Rest 2 Minutes-
25/20 Calorie Echo Bike
Max Back Rack Lunges (185/125)
-Rest 2 Minutes-
strategy
TARGET SCORE
Score is number of reps after the bike is done
Target Reps each set: 16+
Minimum reps before scaling each set: 8
STIMULUS and GOALS
Knees weak, arms heavy, don’t eat spaghetti before this one… Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone on the first set and see if you can hang in round 2.
WORKOUT STRATEGY & FLOW
Assault Bike/Echo Bike: Whatever bike you use the pacing should be moderate-high (80%+). Stay upright and breathe with a goal Sub 65 seconds. Wind down the last few calories before exiting the bike to allow for smooth transitions.
Power Cleans: Take a deep breath and try to keep a steady pace. Getting back on the bag is key, so try and keep reps flowing with a goal of 1 clean every 5-8 seconds.
Front Squats: Get some chalk and bear hug the hell out of that bag. Let it sink a little lower than the chest, or on the shoulders, to allow for better breathing and try to move for 10+ reps before dropping….Keep that chest high!
Lunge: Same hold as the squats (below the chest as a bear hug or on the shoulders) and look to either walk forward or do step back lunges (in place). See if you can move for the rest of time within the 3 minutes.
Accessory
Upper body push
Metcon (No Measure)
Reverse Grip Incline Dumbbell Bench Press
4 sets: 10-12 reps
Bent Over Tricep Extension
4 sets: 10-15 reps; same resistance across. Moderate weight band
Single Arm Standing Tricep Extension w/ band
4 sets: 15-20 reps; same resistance across. Light to moderate weight band
Session 2
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
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 (easy/moderate (your choice)
30 Single Unders
10 goblet kettlebell thrusters (light)
3 strict toes to bar
4. Workout Prep
1 set (at workout pace)
20 Double Under
5 Wall Balls (20/14)
1 Rope Climbs
Metcon
Metcon (Time)
2 Rounds
200 Double Under
50 Wall Balls (20/14)
-Then-
10 Rope Climbs
*10 Rope Climb done after the 4 rounds of Double Under and Wall Balls
strategy
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Stimulus for this workout is a moderate intensity that is going to blow up your legs and fatigue your shoulders going into the second part.
WORKOUT STRATEGY & FLOW
Double Unders: Aim for faster sets of double unders here and even rate of reps within each set! 3×100 or even fast sets of 6×50 is a good strategy!
Wall Ball: Aim to keep these in 1-2 sets for both rounds. If you do have to break more, make sure it is quick and calculated.
Rope Climbs: Shoulder will be a little fatigued here. Make sure you are ready to jump up and be aggressive here!
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