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. Workout Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving Through the following:
10/8 Calorie Bike
5-10 Deadlifts (increasing weight each round)
10 Standing Banded Arch to Hollow
30 second Kip/Beat Swing
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
3 Deadlifts (at workout weight)
5 Chest to bar pull ups
OG (class and compete)
Metcon (AMRAP – Reps)
Partner WOD
Team of 2
5 Sets (each)
AMRAP 1:30
15/12 calorie row
10 Deadlifts (225/155)
Max Chest to bar pull ups
-Rest 1:30 b/t sets while other partner is working-
score is total chest to bar pull-ups combined
strategy
TARGET SCORE
Score is TOTAL REPS each set
Target Reps each set: 40/37+ (15+ Chest to bar pull ups)
Minimum Reps before scaling: 30/27+ (5 Chest to bar pull ups)
STIMULUS and GOALS
How to Pace: SPRINT! These short work intervals are designed for you to hold onto a very fast pace while working to give yourself time at the pull up bar!
How it should Feel: GASSY! Your heart rate will be jacked up from the rower but you should still be able to hold onto the pull up bar for bigger sets relative to you since there is enough built in rest!
Accessory
3 sets:
10 Single Leg Deadlift (each leg)
10 Double Dumbbell Row
Add Comment