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:

50ft Farmer Carry. Every 10 ft perform 5 Kettlebell Deadlift

50 ft Double Kettlebell Front Carry. Every 10 ft perform 4 front rack reverse lunge

5 Dumbbell Lateral Box Step Up (each leg)

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

8-12 Minutes moving through:

1:00 Ski OR Row (easy to moderate pace)

4 inchworms into strict pull ups

8 hanging scap retractions, 4 kips, 2 kip to swing

4-8 overhead squats (start with empy bar and add weight each round)

5. Workout Prep

1 Set (at workout pace):

2 Burpee Muscle up

2 Overhead Squats (at workout weight 3)

OG class

Metcon (3 Rounds for reps)

AMRAP 4 Minutes

7 Burpee Pull Up

15 Overhead Squats (75/55)

-Rest 4:00-

AMRAP 4 Minutes

5 Burpee Pull Up

12 Overhead Squats (95/65)

-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Pull Up

9 Overhead Squats (115/80)

*Scaling Option: If you need a band to do pull ups do all the burpees and then pull ups. For example: Set of 3 Burpee Pull Ups on the last AMRAP you would do 3 burpees and then 3 burpee pull ups.

OG Compete

Metcon (3 Rounds for reps)

AMRAP 4 Minutes

9 Burpee Muscle ups

21 Overhead Squats (95/65)

-Rest 4:00-

AMRAP 4 Minutes

6 Burpee Muscle ups

15 Overhead Squats (135/95)

-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Muscle ups

9 Overhead Squats (185/125)

strategy

TARGET SCORE

Target number of rounds: 2-3

Minimum Rounds before scaling: 1.5 rounds

STIMULUS and GOALS

How to pace: STEADY. Keep a steady pace on the burpee muscle ups and aim for unbroken on the Overhead squats.

*How it should feel: GASSY. This couplet is balanced to allow you to keep intensity up and ideally only be limited by your breath.

Overhead Squats: Aim to keep these unbroken each set. 2 sets at the most. Make sure to loosen the grip overhead to save it for the muscle ups.

Accessory

3 sets:

10 Supinated grip ring row

Weighted Barbell Back Extension Hold x 45 seconds

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. Hinshaw Warm up

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