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:
10 Ring rows (feet up on box)
12 Med Ball GHD sit ups
10 Glute Ham Raises
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets:
1:00 Row (10 Damper)
10 Spiderman Stretch R/L
5 Bottom Half Burpee
10 PVC Pass Through
5 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Overhead Squat weight.
5. Workout Prep
1 Set (at workout pace):
3 Burpee Box Jump Over (At workout height)
3 Overhead Squat (At workout weight)
OG class
Metcon (5 Rounds for time)
5 sets (1 set every 3:00)
10 Burpee Box Jump Overs (24″/20″)
10 Overhead Squats (135/95)
OG Compete
Metcon (5 Rounds for time)
5 sets (1 set every 4:00)
15 Burpee Box Jump Overs (24″/20″)
15 Overhead Squats (135/95)
strategy
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
This workout is focused on smooth, fast efforts with fast burpees and positioning being key.
How it should Feel: Aggressive. We want each interval to be unbroken and fast. You shouldn’t stop moving at any point!
WORKOUT STRATEGY & FLOW
Burpee Box Jump Overs: We want these fast! This is a great workout to work on your speed with these as well as holding onto a faster speed than you normally do here.
Overhead Squats: This weight should be light/moderate to moderate (not over 60% of 1RM OHS). All sets should be unbroken, even if it is a challenge to do so. Take any extra time needed to open those hips and thoracic spine up beforehand for a great workout.
Accessory
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises
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