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

3 sets:

7 Single Arm KB Front Rack Step Up (Each Leg)

3 Turkish Get Up (Each Arm)

10 Medball Candlestick

4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)

3 Sets:

1:00 Ski or Row (moderate)

10 Hanging Scap Retractions, 6 kips, 2 strict pull ups

5-10 overhead squats (start with empty bar and add weight)

5. Workout Prep

1 Set (at workout pace):

2 Overhead Squats (at workout weight 1)

2 Strict Pull Ups

2 Overhead Squats (at workout weight 2)

2 Toes to bar

Strength (lower)

Back Squat (8-8-6-6)

Back Squat:

8 reps @ 65%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

* Rest as needed between sets *

OG class

Metcon (2 Rounds for time)

2 Sets:

10 Overhead Squats (95/65)

10 Strict Pull Ups

10 Overhead Squats (95/65)

10 Toes to bar

-Rest 3 minutes between sets-

OG Compete

Metcon (2 Rounds for time)

2 Sets:

10 Overhead Squats (115/75)

10 Strict Pull Ups

15 Overhead Squats (115/75)

15 Toes To Bar

-Rest 3 minutes between sets-

strategy

TARGET SCORE

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS

These are high intensity workouts with low volume so we don’t overdue our first day on deload

Toes to bar: finish each set strong with an unbroken quick set of toes to bar. This will spike the heart rate & fatigue the grip but you are done right after!