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. Movement Prep/Activation and Increasing Heart Rate
1 Set:
1:00 Row (Increasing Pace each set)
20 Alt. Leg V-Up
15 Banded Good Morning
10 Single Arm Thruster R/L (Light)
10 Hanging Scap Retraction
8 Kip-to-Swing
4 Strict Pull-Up
-Then-
Build to Deadlift weight.
3. Workout Prep
1 Set (at workout pace):
5 Wall Ball (at workout weight)
3 Toes-to-Bar
3 Chest-to-Bar Pull-Up
3 Deadlift (at workout weight)
OG class
Metcon (Time)
45 Wall Ball (20/14)
15 Toes to Bar (OR 30 Hanging Knee Raise)
15 Chest to bar Pull-ups (OR 30 banded Chest-to-Bar Pull-Up)
15 Deadlift (225/155)
OG Compete
Metcon (Time)
90 Wall Ball (20/14)
30 Toes to Bar
30 Chest to bar Pull-ups
30 Deadlift (315/225)
strategy
TARGET SCORE
Target Time: 9-10 minutes
Time Cap each set: 14 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!! This 4 part chipper will allow us to attack each movement with a lot of intensity. The goal is to build in intensity through each movement, so we are emptying the tank on the deadlifts.
How it should Feel: PAIN!! The workout will test a lot of capacity as we move through squatting, pressing, upper body gymnastics and pulling from the ground to finish. Your intensity should be higher today as it is FULL SEND FRIDAY and our chance to test yourself against the workout and your past fitness!!
WORKOUT STRATEGY & FLOW
Wall Balls: Attack these with as much intensity as you can while being able to get to the toes to bar without more than 10-15 seconds rest after the last wall ball. We’d recommend 3 quick sets or 2 sets if you are great at wall balls. The unbroken strategy probably isn’t worth the spike in heart rate and muscle fatigue (but if you’re feeling froggy, we can’t stop ya!).
Toes to bar & Chest to bar pull ups: Think of this as a set of 60 since we are going straight into 30 chest to bar pull ups. 3-4 sets on the toes to bar and then 3-4 sets on the pull ups is a good goal. Only do less sets on each movement if you can hold a consistent rep count throughout.
Deadlift: Your grip will be fatigued here and paired with a high heart rate. Aim to hit in sets of 5-8+ and mentally remember it is the last portion. Don’t sacrifice form, but push the pace so you can finish strong.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
3. Strict Handstand Push Up Prep (perform after cardio)
2-3 Sets:
10 PVC Prone Lifts
30 seconds of Wrist Rocks
5 Inchworm into Hollow
50 Banded I to Shrug
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Metcon (Time)
Run “Aerobic” (aka Long) Workouts
6×6 Min at Easy Pace w/1 Min Rest between reps
Workout Details: Perform this workout on an out and back flat course or non-motorized treadmill. Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (6min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal is to match your first rep distance in reps 2-6
Bike erg
Functional Threshold Power Workout:
Warm Up
90 Sec Easy
90 Sec Easy/Mod
90 Sec Mod
90 Sec Mod/Fast
90 Sec Easy
90 Sec Fast
90 Sec Easy
2x (30 Sec Sprint, 90 Sec Easy)
90 Sec Easy
Main Workout
8 Min at Max Effort
10 Min Easy
8 Min at Max Effort
Cool Down
5 Min Easy
Total: 46min
*Time to test your aerobic power and your ability to repeat it..!! .
**Record: You must record the average watts for both 8min at max effort intervals in the notes.
***Score: Record average watts for BOTH 8min max effort intervals by adding together the average watts of each 8min result and dividing this total by 2.
Example: Record 1st 8min: 250 watts & 2nd 8min: 260 watts in the SugarWOD Notes.
Plus, Score in SugarWOD average watts for both = 255 watts or [(250+260)/2]”
Add Comment