Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

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

3 sets

5 half bottom burpees

5 box jumps (at workout height)

10/8 calorie Row

5. Workout Prep

1 set (at workout pace)

2 Burpees

4 box jumps (workout height)

6/4 Calorie Row

200m run

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

strategy

Podcast pace! REPEAT…PODCAST PACE! Each round will take an estimated 12-16 minutes. Maintain 60-70% effort on the rower/running portions. Recommended to step off the box instead of bounding…however it’s your achilles do as you please. As far as the Furpees go…yeah, exactly that. Have fun! 😉

Bike erg

Warm-up (No Measure)

3min easy, 2min easy/mod, 1min mod

15sec hard, 45sec easy,

15sec harder, 45sec easy,

15sec hardest, 45sec easy,

-Rest 3 minutes-

1min at 110% of your 20min estimated watts

2min easy recovery,

2min at 100% of your 20min estimated watts

1min easy recovery,

Rest 3-5 minutes-

Bike erg test (20 minutes)

Metcon (Calories)

BikeErg Test:

20min at max effort

SCORE: Record into SugarWod average wattage during 20min effort.

The GOAL is to maximize your average wattage during 20min test.

Workout Tips:

Ideally, set damper so that your RPMs average is b/t 80-90.

Bike RPMs at 80-90 = Run SPM (steps/minute) at 160-180.

Don’t change damper setting in final 5min

Other Scoring:

*Add into your personal workout Notes: Damper setting in final 5min

**Add into your personal workout Notes:: Total meters from 20min test”