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 Kettlebell Deadbug
5 Double Kettlebell Front Squat Tempo (3-seconds down, 3-second hold in bottom, 3-seconds up)
10 Kneeling Kettlebell Curls
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
10-15 Minutes moving steadily through:
20-30 Calorie Row (Start easy and build into intensity)
10 hanging scap retractions, 6 kip to swings, 2 strict pull ups
10 Inchworms into box step up
10 Broad Jumps
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
3 Pull Ups
2 Chest to Bar Pull Ups
1 Bar Muscle Up (OR Burpee Chest to bar Pull Up)
2 Burpees Box Jump Over (at workout height)
Strength (lower)
Back Squat (6-6-3-2)
Back Squat:
6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%
* Rest as needed between sets *
OG class
Metcon (Time)
For Time
45 Calorie Row
45 Pull Ups
20 Burpees Box Jump Over (24″/20″)
30 Calorie Row
30 Chest to bar Pull Ups
20 Burpees Box Jump Over (24″/20″)
15 Calorie Row
15 Burpee Chest to bar Pull Ups
20 Burpees Box Jump Overs (24″/20″)
OG Compete
Metcon (Time)
For Time
45 Calorie Row
45 Pull Ups
20 Burpees Box Jump Over (24″/20″)
30 Calorie Row
30 Chest to bar Pull Ups
20 Burpees Box Jump Over (24″/20″)
15 Calorie Row
15 Bar Muscle Ups
20 Burpees Box Jump Overs (24″/20″)
strategy
TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 18 Minutes
STIMULUS and GOALS
Stimulus for the workout is moderate/high intensity with consistent and steady pacing. High volume of pulling so monitor your grip and pace on the rower carefully.
WORKOUT STRATEGY & FLOW
Row: Pace on the rower should be moderate (70-75%). Focus on long and strong pulls while emphasizing leg and hip drive. Wind down the last few calories to recover the arms.
Pull Ups: After the row the pull ups will feel a little different than when fresh. Break into 2-3+ quick sets to prolong arm burn out.
Chest to Bar: Like the Pull Ups we want to play this smart and break up. 12-10-8 would be a safe bet with a fast turnaround on the rest.
Bar Muscle Ups: After all the grip and cardio try and push on this one. Goal should be 2 sets or Unbroken (crazy I know).
Burpee Box Jump Overs: Pacing here should be steady and not where the heart gets lit up. Breathe on each rep and the last set should be Max effort.
Accessory
3 sets:
7 Single Leg Barbell Deadlift (Each Leg)
:45 Weighted Straight Arm Plank
40 Weighted Russian Twist on GHD
25 Jackknives
Add Comment