Open Gym Strength and Conditioning – CrossFit

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.

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

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

5 Single Arm Kettlebell Overhead Squat (Each Arm)

:20 Single Arm Ring Plank (Each Arm)

10 Banded Glute Bridge

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

8-12 Minutes moving through:

1:00 Echo Bike or Assault Bike

20 Alt. Leg V-Up

15 Goblet Squat (Light-Moderate)

10 Single Arm High Pull R/L

-Then-

Build to Power Clean weight.

5. Workout Prep

1 Set (at workout pace):

5 Toes to Bar

3 Cal Echo Bike

5 Wall Ball (at workout weight)

3 Cal Echo Bike

3 Power Clean (at workout weight)

OG class

Metcon (3 Rounds for time)

For time:

100 Toes to bar

*Every 2 Minute on the Minute

15/12 Calorie Row. Start with row

-rest until 20:00-

100 Wall Ball (20/14)

*Every 2 Minute on the Minute

15/12 Calorie row. Start with row

-rest until 40:00-

25 Power Clean (165/110)

*Every 2 Minute on the Minute

15/12 Calorie row. Start with row

OG Compete

Metcon (3 Rounds for time)

For time:

100 Toes to bar

*Every 2 Minute on the Minute

15/12 Calorie Echo Bike. Start with Echo Bike

-rest until 20:00-

100 Wall Ball (20/14)

*Every 2 Minute on the Minute

15/12 Calorie Echo Bike. Start with Echo Bike

-rest until 40:00-

25 Sandbag Clean (150/100)

*Every 2 Minute on the Minute

15/12 Calorie Echo Bike. Start with Echo Bike

Sub 185/125 power clean if no sand bags are available

strategy

TARGET SCORE

Target time each set: 9-11 minutes

Time cap each set: 15 minutes

STIMULUS and GOALS

How to Pace: SUSTAIN

This workout is designed to test your strategy and mental push. We want to see adjustments being made on the fly and calculated rest to finish in the appropriate time frame. Approach this workout with some aggression while having a plan. Do not try and max reps on the first round because subsequent rounds will not go well.

Sandbag Clean or Power Clean: Sell out here! Let’s go for 6-8+ reps each round and finish sub 8 if possible

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)

Metcon (Time)

Run “Aerobic” (aka Long) Workouts

4 Min at Easy Pace

-30 Sec Rest-

4 Min at Easy Pace

-2 Min Rest-

20 Min at Easy Pace w/8x 30 Sec Fast Surges within 20 Min Run

-Rest 2 Min-

4 Min at Moderate Pace

-30 Sec Rest-

4 Min at Moderate Pace