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 Dumbbell Bench Press (each arm) (5 seconds up and down)
25 Banded Face Pulls
30 Lateral single leg box hop overs (as fast as possible)
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
5-10 Minutes Moving through:
1:00 Row (easy/moderate)
15 Banded Good Morning
10 Inchworm with Push-Up
-Then-
Build to Deadlift weight.
5. Workout Prep
1 Set (at workout pace):
2 Deadlifts (at workout weight)
1 Wall Walk
OG class
Metcon (Time)
For time:
4-8-12-16-20
Deadlifts (185/125)
1-3-5-7-9
Wall Walks
OG Compete
Metcon (Time)
For time:
4-8-12-16-20
Deadlifts (225/155)
2-4-6-8-10
Wall Walks
strategy
TARGET SCORE
Target Time: Sub 8 Minutes
Time Cap: 10 minutes
STIMULUS and GOALS
This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.
How it should Feel: Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders.
WORKOUT STRATEGY & FLOW
Deadlifts: This weight should be light! We want something you can hold for unbroken most to all of the workout!
Wall walks: These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.
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
1:00 Bike (10 Damper)
25 Single Under
10 Banded Air Squat
4. Workout Prep
1 Set (at workout pace):
:20 Standing Bike
15 Double Under
5 Squats with weighted vest
Metcon
Metcon (Time)
4 rounds
1 round includes:
4:00 standing bike erg
-immediately into-
3 rounds
50 double under
25 squats (weighted vest)
*1 Round is Bike and then 3 Rounds of Double Under and Squats.
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