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
10-15 Minutes moving through the following steady:
1:00 cardio (your choice) (easy/moderate)
10 alternating v ups, 5 v ups
20 shoulder taps in push up plank
25′-50′ overhead walking lunge (empty bar and add weight)
4. Workout Prep
1 Set: (at workout pace)
4 GHD Sit Ups (OR 4 Toes to Bar)
15’ Handstand Walk
15’ Overhead Walking lunge (at workout weight)
OG class
Metcon (Time)
3 rounds:
15 Toes to Bar
25’ Handstand Walk
50’ Double DB Overhead Walking lunge (50’s/35’s)
*sub 3 wall walks for HS walks or 50ft bear crawl
OG Compete
Metcon (Time)
3 rounds:
25 Toes to Bar
50′ Handstand Walk
50’ double DB Overhead Walking lunge (50’s/35’s)
strategy
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!
WORKOUT STRATEGY & FLOW
Handstand walk: Push yourself here! The volume is manageable and you’re ready for this! 25’ unbroken segments is ideal.
Overhead Walking lunge: This is the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the DB’s. Continous steps without stuttering will be a big help. Did I STUTTER!?!?!
Session 2
Metcon (Time)
For time:
3 pegboards
24 calorie Ski
16 calorie bike
12 dumbbell squat snatches (70/50)
-Rest 5 minutes-
For time:
12 parallette handstand push-ups (Just abmat/45+amat)
24-calorie Ski
16-calorie bike
8 Deadlifts(405/275)
strategy
TARGET SCORE
Target Time each set: 4-5 minute
Time Cap each set: 7 minutes
STIMULUS and GOALS
These are both fast and furious workouts! Buckle up and get ready for a ride!!
The intensity should be up and held onto throughout! Don’t slow down unless you are about to reach failure
WORKOUT STRATEGY & FLOW
Pegboards/Parallette Handstand push ups: We’d love unbroken on both, but regardless move quickly and try to not spend more than 90 seconds on these portions.
Bike/Row: We want fast to faster and not slowing down any!
Dumbbell squat Snatches/Kettlebell Deadlifts: Both of these are heavy! You are used to the dumbbell squat snatch but don’t underestimate the kettlebell deadlifts! Stay braced and pull like a madman! (Don’t sacrifice your body with form to get these up here though)
Sub deadlift (405/275) if needed
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