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

3 Sets:

20/16 Calorie Row (easy to moderate)

8 hanging scap retractions, 6 kip to swing, 4 hanging knee raises, 2 strict toes to bar

5 spiderman lunge stretch (each side)

5 half bottom burpees

4. Workout Prep

1 Set (at workout pace):

4 Calorie Row

4 Toes to Bar

4 Calorie Ski

4 Burpee to bar

OG (class and compete)

Metcon (2 Rounds for time)

30-20-10

Calorie Row

Toes to Bar

-Rest 1:1-

30-20-10

Calorie Ski or row

Burpee to bar (to 6″ outside reach)

strategy

TARGET SCORE

Target Time each set: sub 6 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

This is a moderate/high intensity workout focused on consistent movement and increasing pace round to round

WORKOUT STRATEGY & FLOW

Row/ski: pick a moderate pace here and aim to kick up the pace round to round

Burpee to bar: pick a pace that you can keep moving for the entirety of the sets.