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/Activation and Increasing Heart Rate
10-15 minutes moving through:
1:00 Echo/Assault Bike
20 Alt. Leg V-Up
15 Air Squat
10 Hanging Scap Retraction
8 Kip to Swing
4 Knees-to-Chest
4. Workout Prep
5 Toes to Bar
15 second Bike (workout pace)
5 Wall Balls (at workout weight)
15 second Bike (workout pace)
OG class
Metcon (Time)
For time
60 Toes to bar
*perform 10 burpees to bar start of each minute (bar 6″ outside of max reach)
-rest til 12:00-
12 Rope Climbs
*perform 12 burpees box jump overs (24″/20″) every 2 minutes
**Start both workouts with the burpees
OG Compete
Metcon (Time)
For time
75 toes to bar
*perform 10 burpees to bar start of each minute (bar 6″ outside of max reach)
-rest til 12:00-
For time
15 Rope Climbs
*perform 15 burpees box jump overs (24″/20″) every 2 minutes
**Start both workouts with the burpees
strategy
TARGET SCORE
Target Time Set 1: 8-10 minutes
Target Time Set 2: 6-8 minutes
Time Cap Set 1: 11 minutes
Time Cap Set 2: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is all about how fast you can finish the “buy-in” and not be too fatigued to get a good amount of work done. Pace should be to finish “buy-in” movements in no more than :45-:50.
How it should Feel: GASSY! You are going to be constantly moving and the “buy-in” doesn’t actually count towards the workout. Make the most of your sets on the toes to bar and rope climbs. The clock is always ticking!
WORKOUT STRATEGY & FLOW
Burpee to Bar: Smooth is fast. Keep consistent reps and maybe step up to keep the heart rate down.
Toes to Bar: Aim for big sets here. If you can knock out a big set early then you might be able to get some extra rest at the end. Try to avoid going to small sets with a lot of rest.
Rope Climb: Rest will be built in automatically. Try to limit it though and time up towards the end of the window so you can go right into the burpee box jump overs.
Burpee Box Jumps Overs: Again smooth is fast here. Be quick over the box and if you have to rest at the bottom of the burpee.
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
Metcon (AMRAP – Rounds and Reps)
8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders
strategy
TARGET SCORE
Target Rounds: 7+ Rounds
Rounds Before Scaling: 4 Rounds:
STIMULUS and GOALS
We are working pure pressing gymnastic endurance here. Work to stay moving at a steady pace and set count round to round. 8 minutes is a time domain we can move fast, but still have to respect pacing to avoid blowing up.
WORKOUT STRATEGY & FLOW
Double Unders: Not a ton of reps here each round, but these will affect the peg boards. Get these done and try to keep them quick and unbroken.
Handstand Push ups: Work to stay in an efficient position throughout, and don’t blow up early!
Add Comment