Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

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

5 inchworm to strict pull ups

10 squat with thoracic rotation

5 single arm dumbbell overhead squats (light) (each side)

30 heavy single unders

4. Workout Prep

1 pegboard

4 single-arm dumbbell overhead squats (at workout weight) (2 each side)

10 heavy double-unders

OG class

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

1 pegboard ascent -or- 2 legless rope climbs

7 single-arm dumbbell overhead squats (50/35)

15 Heavy Double Unders

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

1 pegboard ascent -or- 2 legless rope climbs

7 single-arm dumbbell overhead squats (50/35)

15 Heavy Double Unders

OG Compete

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

1 pegboard ascent

7 single-arm dumbbell overhead squats (70/50)

15 Heavy Double Unders

strategy

TARGET SCORE

Target Rounds: 7+

Minimum Rounds before Scaling: 5

STIMULUS and GOALS

This was arguably the most skill based workouts of the 2021 Games, and a pure Mayhem Athlete style workout. Settle into a sustainable pace from round 1. Move quickly through the movements you are skilled at while resting slightly before the more difficult ones. Transitions really matter in this workout if you want a great score.

Heavy Double Unders: The 15 is a low enough rep count that you should be able to keep unbroken throughout, other than trips here and there.