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 the lifting)
10-15 MInutes moving steadily through:
15/12 Calorie Bike (Start easy and build intensity
10 Hanging Scap Retractions, 6 Kip to swing, 2 Knee to Chest
5-10 Power Clean and Jerks (start with empty bar and build)
5. Workout Prep
1 set (at workout pace)
5 Toes to Bar
4/3 Calorie Bike
3 Power Clean and Jerks (at workout weight)
Strength
Back Squat (10-8-6-6-6)
Back Squat:
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
6 reps @ 75%
6 reps @ 80%
* Rest as needed between sets *
OG class
Metcon (2 Rounds for time)
2 Sets
2 rounds
15 Toes to Bar
12/9 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
9 Power Clean and Jerks (115/80)
-Rest 1:1 b/t sets-
OG Compete
Metcon (2 Rounds for time)
2 Sets
3 rounds
21 Toes to Bar
15/12 Calorie Echo Bike (OR 18/15 Calorie Assault Bike)
9 Power Clean and Jerks (135/95)
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 11 minutes
STIMULUS and GOALS
This workout is a great triplet to test your ability to maintain consistent but aggressive pacing and minimize rest within each movement
WORKOUT STRATEGY & FLOW
Toes to bar: This a relatively big set, but there is only 3 rounds so we can attack each round with a fast pace. Know your boud and push but don’t blow up early.
Bike: Go 75-80% pacing here and try to open up a little more in the last round. We want moderate/fast to fast pacing.
Power Clean and Jerks: Aim for very fast singles or sets of 2-3 touch’n go. This should be under 50% of 1 RM
Session 2
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
3-4 Sets
15/12 Calorie Bike (easy to moderate)
5 Inchworms
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
:30 Handstand Hold
5 Strict Pull Ups
4. Workout Prep
1 Set: (at workout pace)
10ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (at workout weight)
3 Strict Handstand Push Up
1 Legless Rope Climb
10ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (at workout weight)
Warm-up (No Measure)
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
-Rest 1:1-
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6″/4″)
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6″/4″)
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6″/4″)
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
Athletes Notes
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