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:
30-seconds Single Kettlebell Front Rack Wall Sit March
10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat
7 Back Rack Rotational Good Morning (circles each direction)
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets
250m Ski Or Row (easy)
10 Hanging Scap Retractions, 6 Kip to swing, 2 Strict Toes to Bar
250m Ski Or Row (moderate)
1 Half Rope Climb (Up half the rope)
5. Workout Prep
1 Set (at workout pace):
1 Rope Climb
100m Row
4 Toes to Bar
OLY
2 position snatch (5×2)
1 Below the Knee Snatch + 1, 1″ off the floor Snatch
OG class
Metcon (2 Rounds for time)
2 Sets:
2 Rope Climbs
200m Row
20 Toes to Bar
200m Row
2 Rope Climbs
-Rest 1:1 b/t sets-
OG Compete
Metcon (2 Rounds for time)
2 Sets:
3 Rope Climbs
250m Row
25 Toes to Bar
250m Row
3 Rope Climbs
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This workout is designed to test your cardio, grip and core endurance. The movements compound!
WORKOUT STRATEGY & FLOW
Ski: We want a fast pace throughout and forceful pulls!
Rope Climbs: We’d love to hit each set of 3 in 1 minute or less. Jump high and don’t waste any pulls!
Toes to bar: Your grip will be fatigued from this portion. Still aim for bigger sets and don’t get lazy!
Session 2
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 (perform after the row/ski)
3 sets:
5 inchworms
5 push ups
5 V Push Ups
5 ring dips
4. Workout Prep
1 set (at workout pace):
3 Strict Handstand push-ups
3 Strict Ring dips
3 Push-ups
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
strategy
TARGET SCORE
Target Time: Sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a press focused workout! Aim to use smart breaks from the beginning. We want to work on pressing and shoulder/chest muscular endurance.
WORKOUT STRATEGY & FLOW
Strict Handstand Push ups: Be smart here and break sooner than you think is needed.
Strict Ring Dips: These are easy to transition on and off the rings so you can hit quick sets and not have lost as much time with rest. Keep a tight core!
Push ups: Don’t cheat the push up with low hips or a worming chest! Keep a solid plank position throughout and make elbows stay in throughout!
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