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

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

2-3 Sets:

1:00 Bike (moderate)

5 Wall balls (at workout weight)

20ft Single Dumbbell Front Rack Lunge (moderate) (each side)

5. Workout Prep

1 Set (at workout pace):

5 Wall Balls (at workout weight)

15ft Front Rack Dumbbell Lunge Walk (at workout weight)

Strength (upper)

Bench Press (5-3-1-5-3-1-1-1)

Bench Press for load:

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 100%+

* Rest as needed between sets *

OG class

Metcon (Time)

For Time:

50 Wall Balls (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14)

OG Compete

Metcon (Time)

50 Wall Balls (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14)

-Rest 5:00-

50 Wall Balls (30/20)

100ft Front Rack Dumbbell Lunge Walk (70s/50s)

strategy

TARGET SCORE

Target Time: 7-8 minutes

Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!

Session 2

ski prep (No Measure)

1. Crossover Symmetry Activation

2. Ski Prep

Ski

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 easy

Metcon (5 Rounds for time)

2 Sets

Ski

2000m (alternating 250m easy/250m fast)

-Rest 2:00 b/t sets-

3 sets

21-15-9

Calorie Ski

Calorie Echo

-Rest 1:1 b/t sets-

*Score is all 5 parts

strategy

TARGET SCORE

Target times are for the calorie ski/bike portion.

Echo Bike: