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
4. Workout Prep
1 Set: (at workout pace)
9/7 Calorie Row
3 Burpee Box Jump Overs
OG class
Metcon (5 Rounds for time)
5 Sets (1 Set Every 6:00)
21/17 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
15/12 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
9/7 Calorie Row OR Ski
OG Compete
Metcon (5 Rounds for time)
5 Sets (1 Set Every 6:00)
21/17 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Ski OR Row
strategy
TARGET SCORE
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace to a faster row than you’d normally try to hold onto with mostly non stop movement on the burpee portion. We are aiming to maintain consistent scores across rounds or get slightly faster each round. This workout has 5 separate scores and you should be getting at least 1-2 minutes of rest each round
How it should Feel: CARDIO. This workout will test your aerobic engine and capacity to stay moving through simple work.
WORKOUT STRATEGY & FLOW
Row or Ski: Row intensity should be between moderate/fast to fast but below a sprint effort. Perceived effort should be around 80-85%. Focus on big, strong pulls and make sure to breathe with each stroke. IF Rowing, this is a good workout to practice quickly loosening the straps and making a faster transition. The Machine must be reset each time you return to row.
Burpee Box Get Over: The wording “get-over” means that you can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods can include planting hands on the box while bringing feet on top and over the box, planting hands on the box while bringing knee on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down.
Height is 4 – 12″ jerk blocks for men and
3 – 12″ jerk blocks + 1 – 6″ jerk block for women.
Be sure to take time during the warm-up to slow down and practice the transition of getting the foot on the box.
For the Burpee Box Get Over we just want to see non-stop/consistent effort. Pace should be moderate where heart rate doesn’t spike and throw off effort on the row.
strategy
3 Sets
Single Arm Kettlebell Front Rack Wall Sit: 30 seconds each side
60 Second Weighted (OR Banded) Plank
Single Arm Dumbbell OH Hold Walking Lunges 20 steps (10/10)
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