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/Activation and Increasing Heart Rate
10-15 minutes moving through the following
15/12 Calorie Row
15/12 Calorie Bike
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups
10 Single Arm Dumbbell Thrusters (light/moderate) (each side)
5 Inchworms, 5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
4. Workout Prep
1 Set (at workout pace):
3 Thrusters (at workout weight)
3 Bar facing burpees
3 Chest to bar pull-ups
OG class
Metcon (Time)
15-12-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
OG Compete
Metcon (Time)
21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
strategy
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
You know what day it is! “Full Send Fridays”!! That means we want high intensity. Workout is set up like Fran, but throwing in the burpees and ramping up to chest to bar. Workout is designed to hurt so see how well you can maintain an aggressive pace.
It’s all about attacking into the next station. Don’t stare at the Bar…..Grab it, jump over it, pull it!
WORKOUT STRATEGY & FLOW
Thrusters: Unbroken is only fitting in this type of workout. Give a slight pause at the top of each rep to only for a breath (this is a game changer) to help keep steadiness.
Bar Facing Burpees: This is the point of the workout where we want to back off the pedal , just a little. Movement should still be non-stop but if we get crazy here then we are more likely to blow up. Steady on the burpees and try to slow down the last 2 to prepare for chest to bar.
Chest to Bar: Unbroken! Kick hard, pop the hips and keep chugging along.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation
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
2-3 Sets
400m Seated Bike (Damper 10)
40′ Sled Push (empty Sled)
200m Ski Erg (Damper 10)
40’ hand over hand pull (empty Sled)
4. Workout Prep
1 Set (at workout pace):
20’ Sled push (at workout weight)
20’ hand over hand pull (at workout weight)
Metcon
Metcon (10 Rounds for time)
10 Rounds
100’ Sled push (Sled + 2×45/1×45)
100’ hand over hand pull (Sled + 2×45/1×45)
*IF not on turf, lower to a moderate weight you can walk consistently with unbroken.
strategy
TARGET SCORE
Target Time: 17-20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
All Grit, All Grind! We want a consistent, steady , moderate pace where the goal is just to keep moving.
WORKOUT STRATEGY & FLOW
Sled Push: Weight should be moderate where the pacing is just a steady walk. Breathe through each step and don’t stop moving until 100’ is complete. Relax the hands and don’t death grip the sled, this will help prepare for the sled pull.
Sled Pull: Definitely slower than the push but the goal is still the same. Keep the hands moving (no hips) and remember to get some chalk.
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