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
3-4 Sets
1:00 Row (10 Damper)
10 Inchworm w/Push Up
15 Cuban Press (Light)
10 Lateral Hop Over Rower
4. Workout Prep
1 Set (at workout pace):
5 Cal Row
3 Power Snatch (at workout weight)
4 Burpee Over Rower
OG (class and compete)
Metcon (10 Rounds for time)
10 Sets (1 set every 3 minutes)
15/12 Calorie Row
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpee Over Rower
strategy
TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! This one is a burner so not much pacing here. However, you don’t need to sell out. The row will go faster than you think and then you just have to keep moving on the second movement.
How it should Feel: This should sting. The burpees will be worse than the barbell but regardless it should hurt.
WORKOUT STRATEGY & FLOW
Calorie Row: Let’s aim to keep these in :35-40 seconds or less to maximize time for the second movement. This should be aggressive pulls and faster than usual turn over!
Power Snatch: If you are comfortable with these then go for broke. If not break into 2-3 quick sets with limited rest.
Burpee Over Rower: Just try to not stop moving. Even if you can’t “sprint” here, a good non-stop pace will give you time to rest.
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
Metcon (AMRAP – Reps)
AMRAP 6 minutes:
20 Toes to Bar
20 Walking Overhead Lunges 50/35
[switch arms after 10 lunges]
—rest 2 minutes —
Complete 50 bent over rows with empty barbell
Metcon (No Measure)
10 Sets (1 set every 3 minutes)
15/12 Calorie Row
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpee Over Rower
Add Comment