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
10-15 Minutes Moving Through the following:
1:00 Echo/Assault Bike
:30 Push Up Plank Hold
15 Banded Air Squat
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
10 Lateral Box Step Up (each side)
4. Workout Prep
1 Set (at workout pace):
3 Cal Echo/Assault Bike
3 Strict Handstand Push Up
3 Front Squat (At workout weight)
3 Push Press (At workout weight)
4 Pistol
3 Cal Echo/Assault Bike
OG class
Metcon (3 Rounds for time)
15-12-9
Calorie Echo Bike
9-6-3
Handstand Push Ups (OR 15-12-9 Seated Strict Press 35/20)
-Rest 1:1-
15-12-9
Calorie Echo Bike
Front Squats (75/55)
-Rest 1:1-
15-12-9
Calorie Echo Bike
Push Press (75/55)
strategy
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
These couplets are fast and furious with descending rep schemes to keep you moving quickly throughout
WORKOUT STRATEGY & FLOW
Calorie Echo Bike: Try to keep consistent output on this bike each workout and bump your speed as the calories decrease
Strict Handstand Push ups: We’d prefer to see 1-2 sets each round. If you must break to less than 5 reps at a time, then scale
Front Squats/Push Press: This is a light weight for both! We want unbroken and fast sets throughout. Don’t drop the barbell at all! Don’t’ get sloppy but push your cycle rate
OG Compete
Metcon (4 Rounds for time)
21-15-9
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 1:1-
21-15-9
Calorie Echo Bike
Front Squats (95/65)
-Rest 1:1-
21-15-9
Calorie Echo Bike
Push Press (95/65)
-Rest 1:1-
21-15-9
Calorie Echo Bike
Pistols
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