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

7 TEMPO Single Arm Strict Press (each arm) (5 seconds up and down)

10 Banded Tricep Extension

30 Alternating Toe Touch to Box (as fast as possible)

10 banded squats

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

5-10 Minutes Moving through:

1:00 Row (easy/moderate)

50 Single Unders

10 Hanging scap retractions, 5 kip to swing (on rings)

5 Sandbag cleans (light)

3 Strict Ring Dips

5. Workout Prep

1 Set (at workout pace):

100m Row

15 Double Unders

3 Sandbag Cleans OR Power Cleans (at workout weight)

2 Muscle Ups

Strength (lower)

Back Squat (1×10)

Back Squat:

– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.

Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

OG class

Metcon (2 Rounds for time)

2 sets:

400m Row

50 Double Unders (OR 100 Single Under)

10 Power Cleans (115/85)

20 pull-ups

10 Power Cleans (115/85)

50 Double Unders (OR 100 Single Under)

400m Row

rest 5:00 between sets

OG Compete

Metcon (2 Rounds for time)

2 Sets

500m Row

100 Double Unders

10 Power Cleans (135/95)

15 Muscle Ups

10 Power Cleans (135/95)

100 Double Unders

500m Row

-rest 5 Minutes b/t sets-

strategy

TARGET SCORE

Target Time each set: sub 10 minutes

Muscle Ups: Depending on skill level the goal should be 2-3 sets. Grip and pull will be tight so be cautious and focus on relaxing the hands at the top of each rep.

Session 2

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 steadily through

15/12 Calorie Ski (Easy to Moderate)

10 Shoulder Taps in Handstand Hold

20 step back lunges

50′ Single Arm Dumbbell Overhead Carry (at workout weight) (each side)

50′ Double Dumbbell Overhead Carry (at workout weight)

4. Workout Prep

1 Set (at workout pace):

5/4 Calorie Ski

20’ Double Dumbbell Overhead Walking Lunge (at workout weight)

20’ Handstand Walk

Metcon

Metcon (3 Rounds for time)

3 Sets:

30/24 Calorie Ski

100’ Double Dumbbell Overhead Walking Lunge (50/35)

100’ Handstand Walk

-Rest 1:1 b/t sets-

strategy

TARGET SCORE

Target Time each set: 5-6 minutes

Handstand Walk: After everything you just went through we expect you to turn around and walk on your hands. Take a second after the lunge to shake the shoulders out. When ready, take a deep breath and relax into the walk. Goal should be 25ft unbroken sections with quick turn around on rest.