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 (perform after the strength)
8-12 Minutes (Steady movement through the following):
200m Jog
8 Alternating V Ups, 4 V Ups, 4 Sit Ups
5-10 Deadlifts (build weight each set)
5. Workout Prep
1 Set: (at workout pace)
100m Run
5 GHD Sit ups
3 Deadlifts (at workout weight)
Strength (upper)
Push Press (10-10-8-8-4-4)
10-10-8-8-4-4
* Move up in weight each set.
* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs.
Record each set as 1 of your scores for load
Stand on a band and perform Curls + Put band on pull up bar for Tricep Press down
Flow – Push Press + 10 Dumbbell Flies + 20 Banded Curls + 20 Banded Tricep Press Down
OG class
Metcon (Time)
3 rounds
400m Run
20 GHD Sit ups
10 Deadlifts (225/155)
OG Compete
Metcon (Time)
5 rounds
400m Run
30 GHD Sit ups
15 Deadlifts (250/175)
strategy
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
Monday starts off with a grinder! Hunker down and be strong!
This is a moderate intensity stimulus focused on consistent movement and unbroken sets.
WORKOUT STRATEGY & FLOW
Run: aim for a moderate pace here so that you can go straight into the GHDs when you finish. The aim is sub 2 minutes each run.
GHDs: these are ideally 1-2 sets most of the workout. Smooth is fast here.
Deadlifts: these are ideally unbroken to start. This should be a moderate weight that you can move well with good form. Don’t use over 60% 1RM. If necessary, take a quick break in order to keep the back flat.
Session 2
Warm-up (No Measure)
1. Movement Prep/Activation (perform after the run)
Ski (or Row)
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Metcon (Calories)
Ski Workout:
Part 1:
15min at easy pace (or SR below 27).
-Rest 3min-
Part 2:
8x 20sec at max effort sprint (SR above 36) with full recovery b/t reps
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