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

2-3 Sets

1:00 Bike (start easy and build)

10 lateral box step ups (each side)

5 single arm KB/DB thrusters (each side) (moderate)

1:00 Ski (start easy and build)

All on rings: 8 hanging scap retractions, 4 kip to swing, 2 strict pull ups, 2 ring rips

4. Workout Prep (perform after the row)

1 Set: (at workout pace)

2 Muscle Ups

1 Front Squat (at workout weight)

1 Thruster (at workout weight)

OG class

Metcon (2 Rounds for time)

Partner Workout:

2 Sets:

30 Burpee Pull Ups

30 Front Squats (115/80)

30 Burpee Pull Ups

30 Thrusters (115/80)

*Split reps as desired

-Rest 1:1 b/t sets-

OG Compete

Metcon (3 Rounds for time)

Partner Workout:

3 Sets:

15 Muscle Ups

20 Front Squats (185/125)

15 Muscle Ups

10 Thrusters (185/125)

*Split reps as desired

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: sub 6 minutes

Muscle Ups: Use the 2nd kip on your dip and get long in the back swing! Aim to hit bigger sets back and forth.

Run speed endurance

Metcon (2 Rounds for time)

Run “Speed Endurance” Workout

2 sets:

500m at easy pace,

400m at fast (or 1-mile) pace, 400m at easy pace,

300m at fast (or 1-mile) pace, 300m at easy pace,

200m at fast (or 1-mile) pace, 200m at easy pace,

100m at fast (or 1-mile) pace, 100m at easy pace.

-Rest 5min b/t sets-

Metcon

Metcon (Time)

100’ Single Arm Overhead Walking Lunge (70/50)

21 Strict Handstand Push Ups

3/2 Legless Rope Climbs

100’ Single Arm Overhead Walking Lunge (70/50)

21 Strict Handstand Push Ups

3/2 Legless Rope Climbs

100’ Single Arm Overhead Walking Lunge (70/50)

21 Strict Handstand Push Ups

3/2 Legless Rope Climbs

100’ Single Arm Overhead Walking Lunge (70/50)

-Rest 1:1-

100’ Single Arm Overhead Walking Lunge (70/50)

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 (70/50)

strategy

TARGET SCORE

Target Time each set: sub 10 minutes

Time Cap each set: 15 minutes

STIMULUS and GOALS

Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.

WORKOUT STRATEGY & FLOW

Lunge Walk: This movement will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell.

Legless Rope Climb: Keep nice controlled reps with the same rest in between each rep.

Session 2

Metcon (Time)

Team of 2

500/400 Cal Bike Erg

*Partner Must Hold 2×100/70 in farmers hold

strategy

TARGET SCORE

Target Time: Sub 45 minutes

Time Cap: 1 hour

STIMULUS and GOALS

Stimulus is some good old fashion grunt work. Have a plan so that you can keep the intensity high on the bike.

WORKOUT STRATEGY & FLOW

Cal Bike Erg: Go with whatever pace allows you to keep the calories rolling fast. Standing might be your best bet.

Farmer Hold: Use your grips and hold on! You will get a break with your grip while you are biking.