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 (perform after the lifting)

3 Rounds:

1:00 Ski (easy to moderate)

20 second Handstand hold

10 Goblet KB Squat (light/moderate)

10 Goblet KB Press (light/moderate)

10 Goblet KB Thruster (light/moderate)

10-20’ Handstand Walk

4. Workout Prep

1 Set: (at workout pace)

15’ Handstand Walk

5 Wall Balls (at workout weight)

OG class

Metcon (Time)

5 Rounds

25’ Handstand Walk (OR 3 Wall Walks)

20 Wall Balls (20/14)

strategy

TARGET SCORE

Target Time: sub 10 minutes

Time Cap: 15 Minutes

STIMULUS and GOALS

Stimulus is a moderate/high intensity couplet chipper with that test heart rate, shoulder endurance and pacing strategy!

WORKOUT STRATEGY & FLOW

Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the handstand walk. This will require you to drive out of the hole and use all the hips you can each rep!

Handstand walk: Shoulders will get fatigued here! Aim for sets of 25′-50′ and try to walk fast on those hands! This will minimize time under tension and building fatigue.

OG Compete

Metcon (Time)

100’ Handstand Walk

50 Wall Balls (20/14)

100’ Handstand Walk

50 Wall Balls (30/20)

100’ Handstand Walk

50 Wall Balls (20/14)

100’ Handstand Walk

strategy

TARGET SCORE

Target Time: sub 10 minutes

Time Cap: 15 Minutes

STIMULUS and GOALS

Stimulus is a moderate/high intensity couplet chipper with that test heart rate, shoulder endurance and pacing strategy!

WORKOUT STRATEGY & FLOW

Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the handstand walk. This will require you to drive out of the hole and use all the hips you can each rep!

Handstand walk: Shoulders will get fatigued here! Aim for sets of 25′-50′ and try to walk fast on those hands! This will minimize time under tension and building fatigue.

Session 2

Row warm-up (No Measure)

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

Row “lactate threshold” workout

Metcon (10 Rounds for time)

Row “Lactate Threshold” Workout

5 Sets

400m at mod pace,

600m at easy pace

-Rest 30sec b/t sets-

-Rest 3-5min-

5x 10sec sprints at max effort w/ full recovery

*Comment Calories in notes section.