Open Gym Strength and Conditioning – CrossFit

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Thanks,
OG staff

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 – (perform after strength)

10-15 Minutes (Steady movement through the following):

20/16 Calorie Ski (easy to moderate)

25 Heavy Single Unders

5 Suitecase deadlifts (moderate) (each side)

5 deadlifts (start empty bar and build in weight)

5. Workout Prep (perform after the row)

1 Set: (at workout pace)

5/4 Calorie Ski

2 Deadlifts (at workout weight)

20 Heavy Double Unders

OG (class and compete)

Metcon (2 Rounds for time)

2 Sets:

20/15 Calorie Row

5 Deadlifts (275/185)

30 Double Unders

5 Deadlifts (275/185)

30 Double Unders

5 Deadlifts (275/185)

20/15 Calorie Row

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set:sub 5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

Rinse, lather and repeat is what we are looking for here. Consistent on every movement with looking to rest between movements and not during.

WORKOUT STRATEGY & FLOW

Row: Moderate effort with a good steady pacing around 75%. Use the total body and breathe through the motion. Goal should be around 60 seconds.

Heavy Double Unders: Jump rope should be heavier than normal and doable in unbroken sets. Relax the shoulders down and keep a relaxed grip on the rope.

Lower body push/pull

Metcon (No Measure)

GHD Nordic (Hamstring) Curl

4 sets: 8-10 reps.

Sled Push

6 sets:

20 yd push

20 yd pull

*moderate weight across

*1:1 – work:rest

Standing Barbell Calf Raise

4 sets: 15-20 reps; moderate loading