Open Gym Strength and Conditioning – CrossFit
Warm-up
Missing a few reps or blatantly cheating?
We’ve all been there, middle of a grueling workout when the mindset goes completely out of the window. It could be at the end of a long set of double unders, or a 20 min AMRAP where our physical pain exceeds our cognitive ability to just simply count. We find ourselves asking the typical questions. Was I at 120 double unders or 110? Did I do 9 or 10 rounds? Trying to retrace our steps and count in our own heads, we still have no clue what number we ended on. Frustrated with ourselves we tend to chose the latter of the two. Reason why other than being a self punishment tactic to help us count better next time? Because it shows integrity.
The second, blatantly cheating reps. Workout calls for 21-15-9 reps of thrusters and pull-ups. Yet only 16-10-7 are performed.
Two questions…What does someone benefit from by choosing to cheat reps? Absolutely nothing, simple as that. As an athlete not meeting the intended stimulus of the workout because of cheating reps affects our own personal fitness related goals. So, why? You are hurting your own personal gains.
Next question, Who does this affect? The wodify whiteboard is an awesome tracker to see where we compare throughout the day as workouts are being completed. We all check it numerous times (some way too many). We all have a few people we compare our scores/times against. Someone who is equivalent to our own fitness level. Think about how this affects those following you? Is it demoralizing to see someone with a time/score that you know can’t be touched? Yet you are in every which way similar to them from a fitness standpoint. ABSOLUTELY.
I get it, we are all competitive in nature. I hate losing to my 6 year old when playing tic tac toe. But sometimes we have to take that step back and realize what the true meaning of integrity really is. Think about this next time when planning to shave reps or enter a false time into wodify.
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/Activation and Increasing Heart Rate
10-15 minutes moving through:
1 minute easy row
5 Single Arm Suite Case Dumbbell Deadlifts (each side) (light/moderate)
5 Single Arm Hang Dumbbell Snatches (each side) (light/moderate)
5 Inchworm into 2 Box Step-ups (1 Step Up each leg)
4. Workout Prep
1 Set (at workout pace):
3 Devils Presses (2×50/2×35)
3 Burpee Box Jump Overs (24/20) (clear the box) after each set of Devils Press
OG class
Metcon (2 Rounds for reps)
10:00 AMRAP
3-6-9-12. . .
Devils Presses (2×40/2×25)
*10 Box Jumps (24/20) after each set of Devils Presses
-Rest 5:00-
5:00 AMRAP
3-6-9-12. . .
Burpee Box Jump Overs (24″/20″)
*10 Double Dumbbell Snatch (2×40/2×25) after each set of Box Jump Overs (24/20)
OG Compete
Metcon (2 Rounds for reps)
AMRAP 10 Minutes
3-6-9-12. . .
Devils Presses (2×50/2×35)
*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press
-Rest 5:00-
AMRAP 5 Minutes
3-6-9-12. . .
Burpee Box Jump Overs (24″/20″)
*10 Double Dumbbell Snatches (2×50/2×35) after each set of Box Jump Overs (24/20)
strategy
TARGET SCORE
Target Reps workout 1: 100+
Target Reps workout 2: 70+
Minimum Reps before scaling workout 1: 70
Minimum Reps before scaling workout 2: 40
STIMULUS and GOALS
How to Pace: STEADY. Come out with a smart pace and stay on it!
How it should Feel: GASSY. The 2 couplets will compliment each other well with similar movement patterns, yet different movements. We are aiming for high power output and near constant movement with our bodies and light/moderate weight dumbbells.
WORKOUT STRATEGY & FLOW
Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion
Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press
Burpee box jump overs: This movement will feel fatigued due to work done in the last workout. Stay disciplined and keep moving as it is only 5 minutes for this portion! We recommend a step up and down for the burpee here to keep constant movement.
*Double Dumbbell Snatch: this should be a moderate weight you can confidently keep unbroken for 10 at least for set 1.
Session 2
Warm-up (No Measure)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Strict Handstand Push Up Prep
2 minute Bike or Ski Erg
-Then-
complete 2-3 rounds of:
10 Wall Shoulder Opener
30 seconds of Wrist Rocks
50 Handstand Shrugs from Box or against Wall
3. Workout Prep
1 set (at a fast pace)
2 Wall Walks
10 GHD Sit Ups
Metcon (Time)
3-6-9-12-15
Wall Walks
45-36-27-18-9
GHD Sit Ups
strategy
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: GRIND. Put your head down and get to work! The Muscular Wall walks will likely compound but you can aim for shorter rest breaks before fatiguing out!
How it should Feel: MUSCULAR ENDURANCE. The compounded movements here will likely add up! This workout is designed to test that and we want you to push into it!
WORKOUT STRATEGY & FLOW
Wall Walks: Take the lower rounds to figure out your strategy. As the reps progress, focus on keeping that pace and strategy. We are going to get good at wall walks now that they have become a staple in CrossFit programming.
GHD Sit-Up: These won’t get high enough to beat you up so just move smooth here. The last set is challenging but achievable to maintain fast!
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