Open Gym Strength and Conditioning – CrossFit
Warm-up
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
Bike or row:
Arms & Legs: 2 minutes easy, 20sec mod, 10sec fast,
Rest 30sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 30sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Rest 30sec,
Arms & Legs: 1 minutes easy
4. Workout Prep
1 Set (at workout pace):
None. Begin workout. You are ready to go!
OG class
Metcon (Time)
50-40-30-20-10
Calorie Row
-Rest 1:1 between sets-
score is total time
OG Compete
Metcon (Time)
50-40-30-20-10-10-20-30-40-50
Calorie Echo Bike
-Rest 1:1 between sets-
score is total time
strategy
TARGET SCORE
Target Time: sub 30 minutes (includes rest)
Time Cap: 40 minutes (includes rest)
STIMULUS and GOALS
How to pace: GRIND. This is a lot of calories on the echo bike, be prepared for it and stay tough!
How it should Feel: CARDIO. Consistency is key here. We are working on Engine
WORKOUT STRATEGY & FLOW
Don’t go out too hot! You will burn out. Use those arms and legs as equally as possible to help sustain power output the entire workout!
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. Toes to Bar Prep
3 minutes on Ski Erg OR 3 min Jump Rope [1 min singles and 2 minutes of double unders]
-then-
2-3 Sets:
30 second Arch Hold
10 Standing Banded Arch to Hollow
30 second Kip/Beat Swing
4. Workout Prep
1 Set (at workout pace):
1 Rope Climb
20′ Double Kettlebell Front Rack Walking Lunge (at workout weight)
20′ Handstand Walk
1 Rope Climb
Metcon (3 Rounds for time)
3 sets
5 Rope Climbs
100′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
100′ Handstand Walk
100′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
5 Rope Climbs
-Rest 5:00 b/t sets-
strategy
TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. Aim to push harder than you think you can. Challenge your lunge/rope climb capacity.
How it should Feel: GASSY. You are going to feel gassed in this workout.
WORKOUT STRATEGY & FLOW
Rope climbs: Aim to push these rope climbs harder than you think you can. Utilize a big jump each rep.
Front Rack KB Lunge: aim for 50’ unbroken segments. Grind through the lunges here. Get the kettlebells up high on the shoulders and try to relax the grip.
Handst
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