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

8-12 Minutes (Steady movement through the following):

1:00 cardio (your choice)

4-8 sandbag cleans over 48″ box (OR power cleans) (start light and add weight)

10 hanging scap retractions, 6 kips, 4 ring rows, 2 dips (all from the rings)

5. Workout Prep (perform after the row)

1 Set: (at workout pace)

2 Sandbg over box (OR Power Cleans) (at workout weight)

2 Muscle Ups

OG class

()

OG Compete

Metcon (2 Rounds for time)

2 sets

9-6-3

Power Clean (205/135)

Muscle Ups

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

This is a mostly sandbag workout with some manageable sets of gymnastics work in between.

WORKOUT STRATEGY & FLOW

Sandbag Over Box: Be efficient here. Use your hips to get that bag over the box. The walk around should allow you to breathe a bit.

Muscle-Ups: aim to keep this unbroken (2 sets at most). Heart rate shouldn’t be too high going into these.

Session 2

Metcon (Time)

10 rounds

25 Double Unders (OR 50 Single Unders)

5 Handstand Push Ups (OR 10 Seated Dumbbell Press (35/20))